Failte Romhat

Im 21, a student and have started my new lifestyle a week ago. I've always had a bad diet mainly due to skipping proper meals and sugary treats but those times are gone.

I never really thought about my goals but getting 'big' would be a major confidence booster, so that alone has me excited for the future.

It is my hope that writing this journal will let other in similar situations know that they are not alone and that the challanges we all face in achieving our goals aren't all that different

I'll try to make daily submissions though i can't always guarrantee they will be interesting :p

Ive a long way to go but I know I'll get there

Slan

Today got off to a bad start. I woke up late and forgot to pack my pre and post noon snacks:doh:

I also abused the good nature of my boss by pulling a sickie and getting off early - not a proud moment for me

But I digress...

My workout plan borrows heavily from the one set out by SCHTEEVIE stickyed at the top of the beginners forum - a great starting point

That means today is Chest/Triceps day. Heres how I got on:

BTW I work out solo so dumbells are used below where applicable:

Since this is my second week I'm trying to keep a 10% or nearest increment rule as regards weight progression

Flat bench press: 3 x 6 10kg
Cable tricep extension: 2 x 6 60lbs
Weighted dips: 3 x 6 (27kg prop) - particularly disappointing
Rowing machine: 1000m in 4:10
Seated Row: 3 x 6 46lbs

The last two were thrown in because I foolishly gave up my bench after my initial bench press and none were available when needed.

I realise these aren't like for like exercises so I have to get my lazy ass in gear and find proper alternatives before my next session.

As seen above I was disappointed with my weighted dips, as I was last week, yet while I used the same assist weight as last week, my form was much better, so thats something at least...

Apart from the dips this was a decent workout though I think I'll refrain from phoning the relatives ;)

Slan

Basically this morning, aside from a little stiffness my arms felt fine after yesterdays upper body workout. Theres only two real explainations for this I came up with:

1) I'm getting stronger
2) I didn't work out hard enough

So being both a cynic and a realist I chose the latter :)

And so I resloved to take my frustration out on my legs. Here's how I got on:

Squats: 3 x 8 20kg
Leg Press: 3 x 8 50kg
Leg curls: 3 x 8 100lbs
Leg lifts: 3 x 8 52lbs

At the end of the day, I'm not eating all this healthy crap for nothing :D

Slan

Basically due to a screw up at work I came home with the wrong house keys etc etc... so I opted out of todays cardio session

Instead I decided to reflect on my progress at this early stage.

10 days into my new routine and the most noticable effects are mental. I generally have a more positive attitude (despite my life not being great at the moment)

Getting out of bed in the mornings easier and I definetly have more energy at the end of the day than I used to.

Any physical differences that have occured are barely noticable so I won't bother listing them.

My main stumbling block has been keeping to the 3000+ cal diet which is tough; drinking 4+ litres of water per day is also difficult.

My main worry at this stage is my lack of weight gain - I'm pretty much where I started - though I may just have to give it more time.

My evening schedule is now pretty much eat eat eat so I had better get to it :eat:

Slan

Todays Day four and that means back/biceps/forearms

Here's how I got on:


One arm dumbell row: 3 x 8 14kg
Lat pull: 3 x 6 100lbs
Standing bar bell curls: 3 x 8 20kg
Standing reverse hammer curls: 3 x 8 12kg
Seated row: 3 x 8 70lbs

For those of you following this you'll notice the chin ups/ pull ups have been omitted.

The reason for this is my poor upper body strength. I'll integrate them into my workout later when my arms catch up to the rest of my body...

I'll probably do my shoulders and traps workout tomorrow as my weekend is looking un-productive (need to get car fixed)

Until next time

Slan

Yesterday (fri) was Shoulders/Traps day and this is what I did:

Military Press: 3 x 8 20kg
Seated row: 3 x 8 59lbs
Lat Pull: 3 x 6 100lbs

This is admittedly a short workout though I have come to a few conclusions:

1) I need to overhaul my workout plan as I've switched and substituted the template. My leg workouts are fine thought I need to scrutinise the other weight days and see what I can change and replace.

2) My diet needs to be properly clarified. I eat healthy foods but I suspect I'm not getting enough to add weight. I need 3000+ and a change in personal circumstances means theres no better time than now.

I today off to help out my brother but I fully intend to hit the gym tomorrow. I'll post my new workout plan tomorrow as well

Slan

Not a good few days for my programme...

I've recently left my job so the uncertainty of job hunting and adjusting to a new daily schedule has me feeling blue...

Also my typical cardio looks like this:

2000m on rowing machine
5-10mins on treadmill
15mins on bike

I know this isn't exactly progressive but, after all, cardio isn't the focus of my exercise routine

I've done this routine regularly during my off days but today I went 3mins on the treadmill and had to abandon my workout. I was breathing heavily and felt growing pressure behind my eyes as well as having balance problems for a few minutes afterward

I cant think of any change in my routine that would provoke such a reaction so I can only hope it doesn't happen again :blank:

Anyway heres my revised weights routine and, as mentioned yesterday, my legs routine will remain unchanged:

Chest/Triceps:
Flat DB bench press
Cable tricep extensions
DB lying triceps extensions
Cable bent-over tricep extensions
Lever chest press

Back/Biceps/Forearms:
Standing barbell curls
Alternating DB curls
DB bent over row
Lateral pull
Seated row

Shoulders/Traps:
Military press
DB shoulder press
Front raise
Arnold press

I'm excited about this new schedule as I feel it appeals to my strengths more. I complied it using this excellent link:

http://www.exrx.net/Lists/Directory.html

I also hope to finally set a proper diet in place and maybe look into some stretching exercises as, now that I think of it, may have helped avert todays little incident

Oh well... lets hope I can keep things together for another week :bb:

Slan

Not a great day for me personally considering:

1) I've a mountain of dissertation work to get on top of

2) The only human contact I've had so far today is a surley cashier at my local supermarket and the ignorant gym user who asked had I finished using a machine when I clearly hadn't

Also the fact that I've no support outside my own willpower in this change I'm undertaking may also be a factor but, then again, its always been that way.

Anyway, despite all this I had a pretty good workout, bar the fact that I couldn't use a machine due to high usage. Heres how it went:

Flat DB bench press: 3x8 10kg
(Cable tricep extensions: 2x8 60lbs) X2
Cable bent over tricep extensions: 3x8 40lbs
Lying DB tricep extensions 3x8 6kg
Lat pull 3x8 85lbs

Sinn é

Slán

My days seem to fall into a routine of not job seeking when I should be, not doing my dissertation when I should be and feeling guilty for both acts...

Until I go to the gym and come home feeling great! :D

For anyone whose following todays tuesday so that means its Legs/Calves. Heres how I got on:

Leg lifts 3x8 59lbs
Leg curls 3x6 115lbs
Leg Press 3x8 60Kg
Squats 3x8 25kg

Overall I think my legs have been by far the best performers out of my four weight categories both in terms of stable form and weight progression

While I did feel a twinge in my calf muscles doing the final squats set I managed to get the set completed, which I was pleased with.

Lets hope I can keep the momentum going

Now time to watch a highly illegall version of the new house series that isn't scheduled to be broadcast here till next year :cool:

Slán

Basically I kept the cardio workout tonight short as I'm adusting to a six day regieme:

15 mins bike 60-80% hr
1000m rowing machine

I've also got my diet in shape, so heres what I'll be working with for the forseeable future:

9:30 Rolled Porridge Oats
09:45 3 raw eggs
10:30 Peanuts 30g portion
13:00 Lean chicken breast
14:30 Fruit smoothie
15:30 Milkshake
18:00 3 Slices of Bread
20:30 Can of Tuna
21:00 Peanuts 30g portion

Fruit soothie:
-Orange
-2 kiwis
-3/4 of a cup of grapes
-125ml of natural yougurt

Milkshake:
-500ml milk
-weight gain suppliment

As i mentioned in the past Ive been worried that I haven't been putting on weight so this new ~3500 cal diet should help change that.

I'll be sure and post pictures soon (well better late than never)

Slán Libh :)

Ok, after thinking about it I suppose this journal hasn't lived up to its title as I haven't been posting my weight or pictures.

I suppose I didn't do this for fear of failure and looking like a quitter if I couldn't handle it.

Well thats now going to change. I'm convinced that starting this routine has been a great choice and coming to the end of my thrid week I'm as excited as ever to be following it.

So I'll post pictures and my weight this Sunday and start tracking my weight on a weekly basis. I weight ~182lbs at the moment and would love to break the 200 mark

I'm taking today as my weekly day off - heres how I got on yesterday:

Standing barbell curls: 3x6 25kg
DB alternating curls: 3x8 12kg
Lat Pull: 3x8 100lbs
Seated Row: 3x8 66lbs

Well Sinn é

Have a great day ;)

Slán

I'm a little confused about my workout today. Today is my shoulders/traps day and after some consultation made out a suitable routine, or so I thought.

After my chest/triceps day the areas I worked are usually comfortably tired for a while after yet I'm not getting that sensation in my shoulders.

I'm pretty confident I'm not half-assing my workout. Is it normal not to have that tired/engaged senation in the shoulders?

I suppose I'll have to really concentate on my form next time.

Heres how I got on:

Military press: 3x8 25kg
DB shoulder press: 3x8 10kg
Lat pull: 3x8 85lbs
Front raises: 3x8 8kg
Arnold press 3x8 8kg

I post pictures with weight & goals tomorrow

Tóg go bog é

Slán :)

I decided to try HIIT carido for the first time today for 15mins with a 1 minute intervals. Let me tell you even though I'm not stranger to cardio this workout this was brutal.

I actually had the good sense to do a warm up and warm down lap afterward though cramps never seemed far off. There was no way I could've gotten a decent rowing session going after that so I called it a day.

Also I know I said I'd post pictures today but... I can't bring myself to do it. One of the reasons I started this programme was because to try to alleviate my acute body consious self-image. I know that what I'm doing now effectively amounts to 'wussing out' but I know that this journal WILL be a success story no matter how long it takes :mad:

One thing I did mention was adding new weight gain targets. So right now I weight 187lbs (so says my new €35 scales). I'm going to aim for a target weight of around 200lbs which should take around 3 to 3.5 months. I'll track my weight weekly and post every sunday from now on.

Ok well thats about it, hope you all had a great weekend

Slán agus Sabhailte :)

Had to get my car fixed yesterday which meant no access to the gym. I ended doing an unsatisfactory workout of sit-ups, push-ups and some light dumbell work. My new bulking diet also promptly went down the crapper.

I tried to make amends today by tacking-on a 12 minute HIIT onto my weight routine which went like this:

Flat DB bench press: 3x8 12kg
Cable tricep extensions: 2x8 70lbs
Cable bent-over tricep extensions: 3x8 45lbs
DB lying tricep extensions: 3x8 8kg
Lever chest press: 3x8 60lbs

I'm pleased with my DB bench work as it used to be a part of my routine that I dreaded :)

Now I'm off to stuff my gob for the evening :eat:

Slán libh :)

I had a good workout today

Even though I really had to dig deep to finish the last set for my squats routine. My hamstring was also causing problems

Heres how I got on:

Leg extension: 3x8 66lbs
Leg curls: 3x8 115lbs
Leg press: 3x8 70kg
Squats: 3x8 30kg

I also weighed myself yesterday despite saying I wouldn't. I came in far heavier than can be attributed to lean muscle gains so I'll try cutting back my milk intake as I currently drink 1.5 to 2 litres a day

Anyway thanks for reading and have a great day :)

Slán :wave:

I decided to try HIIT carido for the first time today fro 15mins with a 1 minute intervals. Let me tell you even though I'm not stranger to cardio this workout this was brutal.

I actually had the good sense to do a warm up and warm down lap afterward though cramps never seemed far off. There was no way I could've gotten a decent rowing session going after that so I called it a day.

Also I know I said I'd post pictures today but... I can't bring myself to do it. One of the reasons I started this programme was because to try to alleviate my acute body consious self-image. I know that what I'm doing now effectively amounts to 'wussing out' but I know that this journal WILL be a success story no matter how long it takes :mad:

One thing I did mention was adding new weight gain targets. So right now I weight 187lbs (so says my new €35 scales). I'm going to aim for a target weight of around 200lbs which should take around 3 to 3.5 months. I'll track my weight weekly and post every sunday from now on.

Ok well thats about it, hope you all had a great weekend

Slán agus Sabhailte :)

HI :wave:

I've been putting off taking pictures too... so I feel your pain :p I feel like I'm wusing out too... but after thinking about it I think it might be better for my mental state of mind to wait until I'm closer to my goal.. of course our goals are different.... I'm cutting.... but the idea is still the same... I know that if you have body image issues (which you stated you do) that gaining weight on purpose is probably hard for you to deal with sometimes... I'd wait until you hit your desired weight (the end of your bulk, then take pictures... then take more at the end of your next cut... that way you won't have to deal with any disapointing middle point results... I HATE middle point pictures... I truly hate them :nod: I think I might wait until the end of November to take pictures again... I want as much progress as possible to show :D

ummm... just curious... what does "Slán agus Sabhailte" translate too in English?

Hi Cham

I know what you mean about wanting to have to some results before taking pictures ;)

My bulk ends on Janurary so I'll definetly post pictures then :D

As for the irish (I've been learning it from age 8 so I might as well use it!) slán means goodbye and sabhailte - while not translating well into english like most irish words - has the idea of 'stay safe'

I suppose I should brush up on my irish if I'm going to start using it again :lol:

The only real worry for my workout today was a kind of fluidy feel in my chest towards the end of my seated rows, which I did last

I'll try to do them first next time so I wont have that problem...

Heres what I did:

Standing BB curls: 3x8 25kg
DB curls: 3x8 14kg
Single arm DB bent over rows: 4x8 16kg
Lat pull: 3x6 115lbs
Seated rows: 3x6 73lbs

The diet is goin well. My only real temptation is taurine based energy drinks which have a killer amount of sugar.

I still suspect I'm putting on too much fat though. The Sunday weigh in will tell for sure so I may have to cut back a little.

Have a great day

Slán :wave:

Ok so I went out last night, had a good time and drank a little - sugary alcopops - and woke up around the 1pm mark.

I fully intended to take the day off until I logged on to JSF and saw that it was John's and Mastover's respective birthdays.

Some how it just seemed wrong to take a day off :) so I hauled my ass to the gym and got in a cardio session

I did a 15min HIIT cardio session followed by 500m on the rowing machine. I know 500m is a quite short session but I'm still getting used to HIIT and I'll be upping it during my next cardio session anyway.

The diet for today is still kinda intact if only in an abreviated form

On the personal front I've a possible job lined up for my student work experience which is a weight off my mind :nod:

Have a nice day :)

Slán

I don't know if its the end of my newbie quick gains or whatever but I didn't have a good day at the gym as far as meeting targets.

Heres how I got on:

Military press: 2x5,1x4 30kg
DB shoulder press: 2x6,1x5 12kg
Arnold press:1x8,1x7,1x6 10kg
Double front raise: 3x8 6kg

Oddly though I'm feeling the effects of the workout an hour or so after which isn't usual for my shoulders/traps day...

I also have a small announcement. For those of you who've been following this journal I'm going to use my day off tomorrow to chart my progress thus far as next monday marks the first month anniversary of this journal

As well as charting my physical development I'll be modifying my diet and exercise plan as well as unveiling a new core fitness regieme to suppliment my exercise plan

Well have a great weekend :)

Slán

Ok, I'd intended to go into detail about my physical transformation but suffice to say that I'm easily in the best shape of my life. While there have been times where I might have arguably been more active, my diet has never ever been this clean this long

And so to mark this small milestone I've decided to re-examine and re-vamp my routine.

I haven't forgot my bulking goals either. 200lbs by Jan 31st @ 1lb gain per week. So lets see how I did:

Last week: 187lbs
Today: 186.4lbs

Ok so a dissapointing result but this only reinforces my need to overhaul my diet.

Diet: I've been cheating at my diet in respect my intake. I've been using whole milk to fill up on calories rather than proper sources which is me being lazy. I've also totally neglected vegtables which is basically immature. So its time to get my act together. I'll makeout and post a revised diet plan one I figure out how best to balance my dietary needs.

Workout: Overall I've been pleased with the progress I've made with respect to weight progression and challenging myself. I think my form is also pretty good at this stage. However I have been concerned about the absence about post workout DOMS. Looking at my workout adding new exercises would seem to be the logical choice as opposed to altering tempo,weight,reps,etc... Its my hope to one day work out an olympic lifting routine so the new Barbell exercises in the routine should get me on the right path.

Chest/Triceps:
Dumbell Fly
Cable standing fly

Legs/Calves:
Deadlift
Barbell lunges

Back/Biceps/Forearms:
Bent-over row
Preacher curls

Shoulders/Traps:
Lever shoulder press
Barbell behind neck press

(If I'm missing out on any important compound exercises please let me know)

Core Fitness: When I was doing military presses yesterday the need for core fitness was made clear when I feel my lower back muscles 'panic'. Not a nice feeling though nothing serious happened. For that reason I'm taking up Pilates to help brace my spine in times of future lifting - though the more I read, the more extra benifits I see in Pilates. My goals for Pilates are as following:

1) Decrease injury suceptibility
2) Facilitate future lifting
3) Increase flexibility and muscle tone

I'll be doing 3 hours a week incorporated into 3 one hour sessions on both cardio days and my rest day.

Ok, well I think that about covers everything. As always any feedback is much appreciated.

Best of luck with your fitness goals :)

Slán

For anyone whos checking this thread I haven't been posting because theres nothing to post - I got a throat infection on Sunday and haven't been able to go to the gym since :(

Painful swallowing also means my calorie intake has plumeted. Not being able to go to the gym is a pain in the ass.

Hopefully it will clear up before next week...

Besk of luck with your fitness goals

Slán

My illness is lingering like a bad smell but I'm definetly returning to the gym Monday.

Well heres my current weight:

Starting Point: 187lbs
Goal: 200lbs
Current: 183.2lbs :o

Getting to 200lbs by the end of Janurary is now looking like a tall order but I'll stick with it and see what happens.

On a personal note not being able to go to the gym has meant my mood has plummetted the past few days

Lets hope things pick up next week...

Slán

I've just about shaken off the infection I've had through the past week and managed to get to the gym today.

While I lifted more for some exercises and less for others, I'm not going to stress out as I'll take this week to adjust to the new volumes

Heres how I got on:

Flat DB bench press: 3x6 14kg
DB fly: 3x8 8kg
Cable tricep extensions: 2x8 60lbs
Cable standing fly: 3x8 18lbs each
Cable bent over tricep extensions: 3x8 45lbs
DB lying tricep extensions: 3x8 6kg
Lever chest press: 3x8 70lbs

I really enjoyed the cable standing fly as it works the chest very effectively, kinda wish I added them sooner....

Overall I'm happy with how things went and I'm looking forward to tomorrows session

Best of luck with all your fitness goals :)

Slán

I've never before complained about my leg routine being too easy and this workout won't be any exception!

I read somewhere on this site that compound exercises should be done first so I did my squats second (the machine was occupied when I entered)

Basically I was wiped out after them - guess I should stop upping the load by 5kg - and had to sit down outside on the indoor running track to catch my breath and hope my legs wouldn't cramp up.

The rest of my routine was completed with plenty of breaks and deep breaths!

Here's what I did:

Leg extensions: 3x6 73lbs
Squats: 3x6 35kg
Deadlift: 3x5 20kg
Leg press: 3x6 80kg
BB lunges: 3x5 15kg
Leg curls: 3x6 130lbs

I'll have to do the deadlift and lunges first next time to before my legs are wobbly from the squats to get the form right :rolleyes:

Also if anyone could tell me what kinds of sets/reps I should be doing for deadlifts I would greatly appreciate it.

Oh well, Sinn é

Best of luck with your fitness goals

Slán

I should be more careful for what I ask for. I mentioned before that I was dissapointed that I didn't get post workout DOMS - well I got them this morning after yesterdays brutal leg workout

Not that I'm complaining - I suppose its shows I'm getting a more effective workout

I must also switch my deadlifts to another day as I recently read on the boards that squats and deadlifts on the same day is a no-no in general.

Todays workout consisted of the following:

- 15 minute HIIT cardio
- 1 hr Pilates Session

(I ditched the rowing machine because I think most of the movement is wasted movement as I find the co-ordination between legs and arms difficult. I also have other pull exercises in my routine so I'm not missing out)

I think the Pilates went well for a first formal session, though there's a lot to remember and implement.

I'm doing the sessions at home and learning from a book called 'The Official Body Control Pilates Manual'

I'm pleased that the beginner exercises immediatly involve engaging the transversus abdominus muscles - the muscles that brace the spine and pelvis; as strengthening this area was pretty much the goal of my core fitness regieme.

The workout didn't tax my already stiff limbs so I suppose I must be doing something right :lol:

Best of luck with all your fitness goals

Slán

The new volume of exercises I've taken on are starting to take their toll.

While I attributed my tiredness to my tough leg workout on tuesday, I'm now pretty much exhausted with leg pains lingering.

All I can say is I'm glad tomorrow is a rest day

Here's what I did today:

Standing BB curls: 2x6,1x5 30kg
Bent-over row: 3x8 20kg
DB curls: 3x6 16kg
Preacher curls: 3x8 10kg
DB bent over rows: 4x8 18kg
Lateral pull: 3x6 115lbs
Seated row: 3x8 73lbs

My form was suspect for the bent-over row and DB curls. I'll try the same weight next week and lower them if I can't do them properly.

While this may be because I'm feeling pretty beat up the moment, I'm wondering if I'm overtraining...

I suppose the only thing I can do is wait till the end of next week and see if the fatigue persists.

Take it easy

Slán

The new volume of exercises I've taken on are starting to take their toll.

While I attributed my tiredness to my tough leg workout on tuesday, I'm now pretty much exhausted with leg pains lingering.

All I can say is I'm glad tomorrow is a rest day

Here's what I did today:

Standing BB curls: 2x6,1x5 30kg
Bent-over row: 3x8 20kg
DB curls: 3x6 16kg
Preacher curls: 3x8 10kg
DB bent over rows: 4x8 18kg
Lateral pull: 3x6 115lbs
Seated row: 3x8 73lbs

My form was suspect for the bent-over row and DB curls. I'll try the same weight next week and lower them if I can't do them properly.

While this may be because I'm feeling pretty beat up the moment, I'm wondering if I'm overtraining...

I suppose the only thing I can do is wait till the end of next week and see if the fatigue persists.

Take it easy

Slán

I can tell you.... if you are only lifting every other day or so, you are NOT overtraining ;) you'd be overtraining if you were lifting every single day for more than an hour at a time and not getting any rest in.... then you'd might be overtraining... you're not... you're just not used to lifting yet... it'll take a bit of time for your body adjust to this level of excercise but once it does you'll start feeling better, you'll be stronger, more awake, more aware, and generally happier and healthier :tucool: keep up the great work

the fatigue is your body working to repair itself, the amount of fatique you get will get smaller and shorter as you progress, don't let it slow you down ;) AND make sure you're eating enough to support your lifting :tu:

I suppose your right. My tired body had me in a kind of 'feeling sorry for myself' mood. My weight lifting experience before this was pretty meagre also.

The only thing I can do now is :eat: :sleep::bb:

Thanks for the support

I suppose your right. My tired body had me in a kind of 'feeling sorry for myself' mood. My weight lifting experience before this was pretty meagre also.

The only thing I can do now is :eat: :sleep::bb:

Thanks for the support

anytime :tucool:

Todays workout sucked for the following reasons:

1) I couldn't do any of the new exercises properly

2) The weights I did do were all light than previous exercises (The first example of an all round negative gains workout)

3) During several exercises I 'involuntarily' arched my back thus twinging my lower back muscles

Heres what I ended up doing:

Military press: 3x8 25kg - the final set was a cumulatitive set
Lever shoulder press: Incomplete
DB shoulder press: 3x8 8kg - had to re-do final set
Front raise: 3x8 8kg
BB behind neck press: Incomplete
Arnold press: 3x8 8kg

The only slightly mitigating circumstance for the lever shoulder press is that I'm quite tall and so had less clearance with which to complete the exercise - the leg curls machine is problematic also - though my own physical inadequacy also played a part

As for the BB behind neck press I've no excuses. My form was terrible.

So, how am I going to remedy the situation?

Well firstly I've a compound exercise without a slot, the deadlift, so thats being moved from tuesday to saturday. I know its not shoulders specific but it isn't exactly out of place either.

The lever shoulder press is now cut from the routine, so a replacement will have to be found. I'll try to keep the behind neck press unless I find something I feel is more suitable.

Well If my search for new exercises isn't fruitful then I'll just add another lat pull...

I've to do an hour of pilates tonight beacuse I was too lazy to do it yesterday

I hope to never do such a crappy gym session again :no:

Slán

My pilates session yesterday wasn't great because of a large upheaval I've been going through with regard to my personal life.

Stress has really been getting the better of me...

Here's how my bulking goals for this week went:

Final Goal: 200lbs
Weekly target: 189lbs
Current weight: 187.8lbs

Ok, so I'm one pound off my weekly target which isn't bad considering I was ill the previous week, hopefully I can reach my 190lbs target next week.

I did a 20min HIIT session today at the gym.

I think I'll give the pilates a miss today as worry + pilates definetly don't mix.

Thanks for reading and good luck with all your fitness goals

Slán

Nothing like a satisifying workout to pick up my spirits

Heres how I got on:

Flat DB bench press: 3x8 14kg
Lying DB fly: 3x8 8kg
Cable tricep extension: 2x6 80lbs
Cable standing fly: 3x6 23lbs
Cable bent over tricep extension: 3x8 50lbs
DB lying tricep extension: 3x8 8kg
Lever chest press: 3x8 80lbs

On a personal note I've taken the decision to leave college. This is a huge decision that I've been agonising over the past few weeks but I know its the right thing to do.

I've a meeting tomorrow with a semi-state agency that specialises in employment and skills aquisitions. I plan on asking after the state of the fitness industry in this country with a view possibly seek employment in this sector...

I suppose this may seem rash after only a short few weeks in training but all I know is that, at times, I go to the gym feeling crappy and come home feeling great and I feel thats definetly someting not to be ignored...

Best of luck with all your fitness goals :)

Slán

Basically my life is in turmoil at the moment. After leaving college I've now discovered that my parents have no wish to finance my education any further (which I suppose is fair enough considering all that they've forked out upto this point)

I have my eye on a personal fitness course thats operating on a two-day per week for 5 months basis. But to cover my tutiton and accomodation I've have to work my back off from now until next march.

Which leads me to the disspointing news that during this period I probably won't be able to continue updating this journal and keep up my fitness regieme.

Todays leg session had to be abandoned after I developed serious cramping during halfway through...

I'm sad that I won't be able to continue this journal but hopefully I can start a new one during my course and, god willing, I'll be a gainfully employed Personal Trainer by the end of the summer :tu:

Best of luck with all your fitness goals

Slán

Basically I ditched the cardio yesterday because I'm getting enough exercise walking into the employment office and around the city :)

Here's todays workout:

Standing BB curls: 3x8 25kg
BB bent over row: 3x8 20kg
DB curls: 3x8 16kg
Preacher curls: 3x10 kg
DB bent over single arm rows: 4x8 18kg
Lat pull: 4x6 115lbs
Seated row: 3x6 80lbs

As I mentioned when I get a job I'll scale back my fitness regieme depending on how tiring the work is. I think I'll make out a three day a week full body lifting routine and add some cardio days if I'm able for it.

Best of luck with all your fitness goals

Slán

I was just going to do cardio today but decided when I got to the gym to finish off my incomplete leg workout from earlier this week:

Squats: 3x8 35kg
Leg press: 3x8 80kg
Horizontal seated row: 3x8 70lbs

I was going to do a short HIIT session after that but gave up as my legs weren't feeling great, however I did do a warm up and cool down lap on the suspended indoor track

I'll have to go search now for new shoulder exercises or else tomorrows workout will be a waste...

I also have a job interview this monday :jumping: so hopefully I can put together enough money the fitness course I've mentioned above

Thanks for reading

Slán

I was worried that I was going to do another crappy shoulder session when my left arm started struggling with some exercises until I remembered a T-mag article I read.

It basically said to concentrate on doing more volume rather than quitting if you've plateaued, so heres how I did:

Military press: 4x5 30kg
DB shoulder press: 1x8,1x6,1x5,1x5 12kg
Arnold press: 3x6 10kg
Deadlift: 3x6 20kg

Best of luck with your fitness goals

Slán

Since I did no cardio on wednesday I decided to cram a trip to the gym today:

8 mins HIIT on bike
Leg extenions: 4x5 86lbs

I was going for 15mins HIIT however one of the pedal straps broke

Instead of starting over I did some work on the leg extensions machine as - while I may be mistaken - having quadriceps lifting significantly lighter loads than the hamstrings will lead to injury

Anyhow, enjoy your weekend

Slán

Had a great gym session today so I'm in a great mood right now :)

Here's what I did:

Flat DB bench press: 3x6 16kg
Lying DB fly: 3x6 10kg
Cable tricap extensions: 2x8 80lbs
Cable standing fly: 3x8 23lbs
Cable bent over triceps extension: 3x8 60lbs
DB lying tricep extensions: 3x6 10kg
Lever chest press: 3x8 90lbs

While I know its still probably a bit under average for my age, I'm very happy with my DB bench press. One of my goals is to be able to bench my body weight so I'm eager to keep up the progress

My job interview today also went well so I hope I'll get a call back

Thanks for reading and have a great day :)

Slán

Solid progress since you started your journal. Keep it up. :tu:

I'm sure you'll reach your bench press goal in no time. Looks like you already have more in you based on being able to do db curls with equal weight for even more reps.

I also have a small announcement. For those of you who've been following this journal I'm going to use my day off tomorrow to chart my progress thus far as next monday marks the first month anniversary of this journal


I just made it a month myself working out. I've tried to start working out a trillion times yet could never make it past that 1 month point. I'd say we've both set ourselves up for success by pushing through those first four weeks and making working out into a habit not a job.

I've also had days where I just felt that I wasn't progressing. I always made it a point to push myself extra hard in that next workout. You wouldn't believe how many times I'd thought I was going as hard as I could only to realize the next week that I can do the same exercise with an added 5-10lbs.

Anyways, good luck. Hopefully we'll both still have journals going once that 2 month day kicks in.

Thanks guys, your support means alot :tu:

I went to my car this morning and discovered that it had a flat tire.

I was severly tempted to ditch going to the gym but remembering how good I felt last night I sucked it up and walked it.

I dunno how far it is but it took 1hr out and 1hr back so no one can accuse me of not getting in my cardio :D

Needless to say I wasn't 100% for my leg workout but I did my squats and leg press at higher weights, which I'm very happy with.

Here's the breakdown:

Squats: 3x8 37.5kg
Leg press: 3x6 90kg
BB lunges: 3x5 20kg
Leg curls: abandoned
Leg extensions: abandoned

My legs just gave up when I tried the extensions so I decided to call it a day. I'm not worried about missing these as I made solid progress on both since the start.

A good workout overall despite the incopmpletion. Though theres no way I'm doing cardio tomorrow - I'm just going to take it easy :sleep:

Have a great day :)

Slán

I took yesterday off. Todays workout was cut short as my right shoulder began acting up. Strangely I'm finding it easier to do dumbell curls with my left hand even though I'm right handed.

Heres how it went:

Standing BB curls: 3x6 30kg
Bent over row: 3x8 25kg
DB curls: 3x8 16kg
DB bent over rows: 4x8 20kg
Seated row: 2x8 80lbs
Lat pull: abadoned
Preacher curls: abandoned

I've more car troubles so there'll be no workout tomorrow

Have a nice weekend

Slán

I had to travel to get my car fixed so I've missed the first half of my workout this week. So instead of cramming my weights sessions in I'm using today - friday to do full body weights session and cardio on the weekend

So next monday it'll be business as usual as regards gym routine

As far as diet goes I've completely fallen off the wagon. I'm job seeking at the moment so hopefully when I find employment I can get my diet routine back on track as I can't seem to fight my natural urge to under eat at the moment...

Lets hope something develops soon...

Slán

I've found a job for the christmas period so I'm in a good mood today :)

I had to squeeze in a gym trip before my shift so I my workouts were pretty much to failure due to short rest periods

Heres what I did:

Flat DB bench press: 1x6, 2x5 16kg
Cable tricep extensions: 1x4, 1x2 90lbs 2x6 70lbs
Cable standing fly: 2x6, 1x4 27lbs
Cable bent over triceps extensions: 1x6 70lbs, 1x6 60lbs
DB lying tricep extension: 1x10, 2x8 8kg
Lever chest press: 2x6, 1x3 100lbs

I actually had a kind of embarrassing moment during cable bent over triceps extensions. I've up'ed the weights progressively while doing them yet I started off pretty light

Though today I struggled to get into postition to begin the reps :o
I usually try to lead with one leg while using the other to push off the gorund bar for support though today I couldn't do it properly and looked kinda stupid in the process :blank:

Anyway I'm replacing the the cable tricep extension and bent over row with dips for next week onward and just concentrate on those.

Thanks for reading :)

Slán

As I mentioned in yesterdays post I've recently got a new job. This doesn't involve much prolonged heavy lifting - except very busy days - though being on my feet for hours at a time is a pain

After work I get that foot soreness that seems to encourage implicitly lying on the couch for the rest of the day

Though I didn't start this thread to chart my adventures on the couch :lol: so I went to the gym:

Squats: 3x6 40kg
Leg press: 3x8 90kg
Leg extensions: 3x6 86lbs
Leg curls: 3x6 145lbs

I spoke in the past of abandoning my 4 day split in favour of a 3 day full body routine but despite my increased activity levels - working instead of sitting on my arse playing Halo 3 - I'll only make the switch if I think I'm going to burn out, which is a possibility considering I may start getting 12hr shifts

Well thanks for reading and have a wonderful day :)

Slán

Had the day off work today so I stocked up on some creatine caps and had a good day nutrition-wise

I'll need to look at foods I can bring into work as the cantine doesn't have much in the way of healthy foods

Heres how I got on:

Standing BB curls: 1x12,1x9,1x6 - slow tempo
Seated row: 3x8 80lbs
DB bent over rows: 2x8 22kg
Lat pull: 3x8 pull: 3x8 115lbs
DB curls: 1x5,1x3 18kg 1x10 16kg
Bent over row: 1x5, 1x3 40kg

I'm usually dissapointed when I don't meet my rep targets though I'm pretty sure I'm making gains in this case

Take it easy

-N

Well I've come to the end of my first week at work

I'm pretty happy with how my work and fitness regieme have meshed together though my diet has admitedly suffered

Heres how I got on:

Military Press: 1x8,1x5,1x4 30kg
DB shoulder press: 3x8 12kg
Front raise: 3x6 10kg
Arnold press:3x8 10kg
Deadlift: 3x5 30kg

Aside from my military press I'm happy with how things went

I'm getting ready to go out now and have a laugh tonight

Have a great weekend

-N

As I mentioned last week I've incorperated dips into my workout at the expense of some isolation work.

In retrospect it was a little childish of me to exclude dips because I wasn't good at them. I like to think I've developed a more mature attitude to lifting since I started ~7 weeks ago

While I'm very serious about my lifting and routines, anyone whose kept up with this journal will know that I'm not one to set goals and timescales - though that said I'm looking forward to the workout where I can complete a few unassisted dips...

Heres how todays workout went:

Dips: 3x6 23kg asst.
Flat DB bench press: 3x8 16kg
Lying DB fly: 3x8 10kg
DB lying tricep extension: 3x8 10kg
Lever chest press: 2x6, 1x3 100lbs

I've tomorrow off from work so some solid gains should be on the cards for my schelduled leg workout

Have a great day :)

-N

Ive just kinda realised that my posts are a little sterile compared to other journals

So after my workout today I began thinking about how my fitness has affected me my throughout my life

As some of you members may relate to; I was a chronically unfit child. Five minutes exercise would result in a stich, panting and a deep red face. This lack of fitness meant my self esteem has bottomed out for long periods of my childhood and adolesent life.

Only recently has my drive for better fitness and better quality of life given me the tools to take on the ghosts from my past - one of which reared its head at todays gym session.

After completing my squats today I looked in one of the full length mirrors at the gym and was reminded of how when I was a kid, while being bigger than most boys, I used to attribute my size to being fat and weak while any other boy must be easily more muscluar and stronger than me. This was a sad reminder of how I lived my life all those years ago...

As for the relevance of that myth today all I can say is, while I haven't shook it off completely, as my numbers keep going up that myth is becoming harder and harder to buy into...

Heres how I did today:

Squats: 3x10 40kg
Leg press: 3x8 100kg
Leg extensions: 1x7, 1x6 86lbs
Leg curls: 3x8 145lbs

I really push hard this workout and exceeded my weekly targets for the squats and press. My only nit is that I should have done the curls before the extensions and given my quads a rest.

I any case thanks for reading and have a great day :)

-N

Well it was bound to happen again sometime - I'm sick. I had to take a half day off from work.

I've been making serious demands on my body recently and it seems they've caught uo with me. No workout tonight though I might be able to squeeze it in tomorow night

Later

-N

Hello all

Ok because I was sick Thursday and Friday I've now to cram my Thur and Sat workout into the weekend.

For that reason this evenings workout was in abreviated form - though to be honest my plan does suffer from repitition

I'm gonna have to look into a new plan in the new year...

Here are the numbers:

Bent over BB row: 20kg (+20kg bar?)
DB curls: 3x6 18kg
Lat pull: 3x6 130lbs
Seated row: 3x6 86lbs

I'm going shopping tomorrow for more protein powder and healthy foods to bring into work instead to shoving whats most convenient down my gob :o

Thanks for reading and have a nice weekend :D

-N

I went into town today and picked up some cheap 'n' cheerful protein powder cause I'm not paid till next thursday despite starting work last monday week :blank:

I'm dreading the influx of casual users to the gym in the new year as my gym was reatively busy today so I had to wait till the end to do my deadlifts

Heres what I did for today:

Military press: 3x8 30kg
Arnold press: 3x6 12kg
DB shoulder press: 2x6,1x5 14kg
Deadlift: 3x6 40kg

I'm taking my diet to task again now that I've settled into work. I'm gonna bring in food rather than eat whats given to me. This should prove cheaper as well as healthier.

Take it easy :)

-N

I'll keep it short

I had work from 9am till 7pm so I got to the gym later than usual. I'm wrecked - heres how I did:

Dips: 1x6,4x3 18kg
Flat DB bench press: 1x6,1x5,1x4
Lying DB fly: 3x6 12kg
DB lying tricep extension: 1x4,1x3 12kg
Cable standing fly: 3x8 27lbs
Lever chest press: abandoned

By the time I got to the chest press I was spent

time for :sleep:

Later

-N

Ugh. Work was from 9am to 8pm and I was lucky not to get saddled with another hours work...

Legs day today:

Squats: 3x6 45kg
Leg press: 3x6 110kg
Leg curls: 3x6 160lbs
Leg extensions: 3x8 86kg (I've been using the wrong unit of measurement in past records :doh:)

I also have ~€1000 coming to me in wages though I only found out today that I'm getting paid 2 weeks in arrears - which sucks. I got a check for €200 today which is going to be difficult to stretch when I go shopping this friday considering I'm about as as creative as a ham sandwich...

But I'm in good spirits now, which seems to be a post workout trend :tucool:

Have a nice day :)

-N

I'll keep it short

The gym was closing so:

chin ups: 3x6
DB curls: 3x8 18kg
Bent over row: 3x8 25kg

Later

-N

Ok todays my day off so I've been meaning to post the following for a while

Whats really struck me over the past week is the importance of diet, no only in fitness but in life as well. I've had a christmas job for the past few weeks and I have three breaks in a typical day:- breakfast (20mins) Lunch (60mins) and evening break (15mins).

Heres what I used to eat:
- A fry consisiting of a fried egg, rashers, sausages, 2 toast
- A ham roll and 2 energy drinks
- Nothing, maybe a chocolate bar

Basically I felt like crap throughout the day. Uncomfortably full in the morning and starving by the end of the day. Also the caffine in the energy drinks dehydrated me and gave me stomach cramps and headaches at times

Heres what I'm now eating:
- 6-8 blocks of 'Weetabix'
- Ham roll, an energy drink, 2 pieces of fruit
- Whole grain brown bread sandwiches and a piece of fruit

The change was immediate. Not only was I feeling better but I had more energy for work and was even smiling more - which for anyone who knows me is a big change.

Bottom line; I learn food IS fuel. This realisation has motivated me to eat healthier than before as before I just ate good foods because I 'had to' and felt it was expected of me.

As for my routine, I've been chopping and changing so I've been thinking about updating my routine after christmas. I want to incorperate more body wieght exercises into my routine so I'll do some research and see what I can come up with. I'll keep doing my current routine as much as I can over the holiday season and update as much as I can.

Thanks for reading and have a great day :)

-N

Today I skipped the workplace christmas party to go to the gym. I suppose the reasons I did so are:

- I've work tomorrow so I don't want to work with a hangover
- I didn't want to interrupt my lifting rhythem

I've recently realised that I've developed an easy going attitude to lifting - don't get me wrong I make gains - so even the act of going to the gym has me in a pleasant mood. I suppose its that feeling that I want to keep the most

I was a little dissapointed to find that the gym opening hours over christmas aren't great...

Anyway onto the workout:

NOTE: I've moved from the Smith machine and onto the Squat cage for all relavant exercises. I won't be including the bar weight in my lift analysis. Just so you know that I'm not acutally getting weaker :p

Deadlift: 3x8 40kg
Lat pull: 2x7, 1x6
DB shoulder press: 1x8, 2x7 14kg
Arnold press: 3x8 12kg

My deadlift form was highly suspect. I was going to do the military press within the squat cage but because of my height the bar hit the top of the cage before full extension :doh:

Sometimes I hate being so tall :lol::rolleyes:

Take it easy :)

-N

Partly due to being kept late at work and partly due to my inability to estimate time correctly :rolleyes: I didn't finish my gym session again

Though I progressed in my two main exercises so it wasn't a total loss:

Dips: 3x6 18kg asst.
Flat DB bench press: 1x8,1x7,2x4 18kg
DB lying tricep extensions: 2x8 12kg
Lever chest press: 1x6,1x5 100lbs

I think I'm gonna have to find a replacement for the lying tricep extensions as I felt significant soreness in my upper back. Hmmm standing tricep curls maybe :confused:

I also found out a great piece of news recently. I'm a member of a university gym and the students winter break will stretch through to Febuary so the flood of Resolutioners next month should be managable :tu:

I hope :eek:

Take it easy
-N

I posted a while ago in the beginners forum that I was worried about my squat form. Well its looks like it wasn't as bad as I'd thought as todays squats weren't too bad:

Squats: 3x12 20kg
Leg press: 3x8 110kg
Leg curls: 2x8,1x5 160lbs
Leg extensions: 3x6 93kg

I think its kinda funny that my leg extensions are a few weeks off using the whole stack yet my quads are still as fat as santa

My temproary work contract expires this week so workouts next week are still up in the air due to limited gym opening hours over christmas...

Though whatever the outcome I'll aim to get back in the swing of things around the 2nd Jan mark.

Take it easy
-N

I've been working 10 and 12 hour shifts recently and they've really taken their toll. I'm just home from the gym and will probably get about 7 hours sleep before I'm back up working...

Heres what I did:
Chin ups: 1x8, 1x6 23kg asst.
DB curls: 2x6, 1x5 20kg
Military press: 1x8 25kg, 1x8 30kg
Lat pull: 3x6 130lbs
Seated row: 3x8 86lbs

:sleep:

I did my saturday workout yesterday because of restricted gym opening hours:

Deadlift: 3x8 50kg
Military press: 1x12,1x11,1x9 25kg
Shoulder press: 1x8,1x5 14kg

I'll take this week off and start back at it in the new year.

Merry Christmas and take it easy on the roads

-N

Ok back to it. I think I actually lost weight over christmas :rolleyes:

Something tells me I'm gonna be bulking for a long long time...

I started back a day earlier because the gym is closed new years day

Heres what I did:

DB bench press 2x6,1x4 18kg
Dips: 3x8 18kg asst.
Lying DB fly: 3x8 12kg
Lever chest press: 3x6 100lbs

As I've mentioned I need to take a look at my current programme and make changes accordingly

I mention this because I was pretty bummed at the end of my workout at the poor form I've been showing on some of my exercises...

This post may seem a little bleak but I'm happy to be back :)

Take it easy

-N

Todays my draft legs day

When I've made out draft exercises for my four days (and tested them in the gym) I'll post them in the beginners forum for comments and use the finished product up until the summer

Squats: 3x8 25kg
Hack squat: 1x8 30kg, 2x6 70kg
Leg press: 3x6 120kg
Hyperextension: 3x8 bodyweight
Leg extensions: 2x8,1x3 93kg

The hack squats were done on a smith machine because the squat cage (power rack? I'm crap with names) was oddly contorted near the bottom so I couldn't slot the horizontal bars low enough

Happy new year everyone :D

-N

Now that my seasonal employment has ended I've more time to go to the gym to make my routine more balanced

I'll still be actively seeking employment (going into my previous employers tomorrow) but because of my living situation finding a short term job isn't vital

Heres what I did:

20mins LISS cardio
Assorted bodyweight exercises
Assorted low weight high rep DB exercises

Take it easy

-N

My car was getting fixed today so I had to make the two hour round trip by foot

Heres what I did:

DB curls: 1x6,1x5 20kg 1x8 18kg
Chin ups: 1x8, 1x5 23kg
Bent over rows: 3x6 30kg
Seated rows: 93kg

I should've come up with a better routine but I was too lazy :rolleyes:

Take it easy

-N

I've two workouts to post so here they are:

Saturday:-

Deadlift: 3x6 60kg
Shoulder press: 3x8 14kg
Lat pull: 1x8 130lbs

I bailed out at this stage because I began to feel nauseaus

Today:-

Dips: 3x6 11kg
Bench press: 3x8 18kg
Lever chest press: 3x8 100lbs
Single arm DB tricep extensions: 6x8 8kg
Cable standing fly: 1x18lbs to failure

I'm a day behind so I'll just mash everything together :)

Oh yeah, I'm also employed again :dance:

Take it easy

-N

For some stupid reason - I wont even mention it - I got thrown off my rhythm in the gym and had a negative attitude throughout...

Heres what I did:

Back squats: 3x8 30kg
Hack squats: 3x8 40kg
Leg press: 3x8 120kg

The mini achievement of doubling my leg press weight since I started ~12 weeks ago is eclipised by the fact that my squats are sh*t :no:

I need sleep...

-N

Heres how I did yesterday:

Chin ups: 3x8 32kg
DB curls: 3x12 14kg
Bent over row: 3x8 30kg

While I'm not happy with how this weeks workout's have gone I am easing into going to the gym after a days work since my christmas break

I'm hopeful next week won't be as challanging

-N

I found out that the gym was closing early in the middle of my routine so I did what I could:

Deadlift: 3x6 70kg
Shoulder press: 1x5 16kg 1x12 10kg
Lat pull: 1x25 85lbs

I just weighed myself and came in at 194.6 lbs :spaz:

Thats the heaviest I've ever been and puts me within reach of my 200lbs goal :jumping:

Have a great day :)

-N

The gym was packed today but I still managed to get a good workout done:

Flat DB bench press: 3x6 20kg
Dips: 3x8 11kg (hopefully totally unassisted next week :spaz:)
Lying DB fly: 3x15 6kg
Single arm DB tricep extensions: 6x12 7kg

Good night all :sleep:

-N

Leg day:

Squats: 3x8 35kg
Hack squats: 3x6 50kg
Box step-ups: 3x8 8kg Db's

I did the step ups instead of the leg press because it being used

Once I get good at those; box jumps might be interesting....

Later

-N

A few things bugged me about todays workout:

Single arm preacher curls: 10x6 10kg
Dips: 1x12 cumulatative - bodyweight
BB bent-over rows: 4x8 35kg
Cable rows: 3x12 100lbs

I tried out the preacher curls because I'm having a hard time isolating my biceps

I was pleased to be able to do bodyweight dips for the first time today even though my form has admittedly a long way to go

Finally the bent-over rows a little easy. I though that either I'm getting stronger or my form is bad but the likelyhood is probably somewhere in between.

Well I've a day off tomorrow so I must pick up some protein powder and lifting shoes if I can find any...

Take it easy

-N

I stupidly ate a large meal before my workout which explains the following numbers:

Deadlift: 2x8 80kg
Shoulder press: 3x10 10kg
Lat pull 1x10 115lbs

After those first two deadlift sets I was close to showing everyone what I ate about an hour ago so I bailed

I really need to get my ass in gear as my workout ethic is beginning to slip :mad: Next week I'll aim for four quality exercises per day even if I have to repeat compound exercises from other days

On a brighter note I moved from a 36 inch waist to a 34 inch waist (could prob fit in 32's) while weighing more that I ever have in the past so I must be doing something right :D

Enjoy your weekend

-N

On a brighter note I moved from a 36 inch waist to a 34 inch waist (could prob fit in 32's) while weighing more that I ever have in the past so I must be doing something right :D
-N

That's a very good sign. Gaining muscle and getting leaner while your weight goes up on a bulk is what all of us hardgainers are after. Best wishes on making it to 200#. You're very close.:tu::eat::claphigh:

Thanks carguy, i'll try to make you and my fellow chunky brethern proud :)

I mentioned in my last post how I was concerned with how my workouts have suffered but I'm now just home from the gym and in a great mood

I'm really happy with todays workout and will definetly try to build on it:

Dips: 3x6 bodyweight
Bench press: 1x8,1x7,2x4 20kg
Overhead DB tricep extensions/DB push up superset: 6x8/1x4,1x6,1x7 8kg
Bench to bench tricep dips: 1x15 bodyweight, 2x15 10kg

Just to clarify the 3rd exercise I do 1 rep of 8 on each arm then do close grip pushups pulling a DB from the ground to my chest at the end of the push up (balance was a problem)

The balance and the stress on the wrist will take a bit of getting used to but I think it will prove beneficial

I'm think this is a good chest/triceps routine but if anyone has any comments or observations I would be happy to hear them

Take it easy :)

-N

Thanks carguy, i'll try to make you and my fellow chunky brethern proud :)


:lol::lol::lol: That's right. Us big-eaters have to stick together. I weighed 193# on the scale at work today and it made me feel, well, BIG. Can't believe I'm approaching the 200# mark also.

I also love that feeling you get after a good workout. Glad it's all coming together for you. :bb::eat::bb:

Man, todays leg workout made me long for the ignorant bliss that was the past where I thought 25mins on a bike was a 'good' leg workout

By the end of the hack squats I was wide-eyed with fatigue:

Squats: 3x6 40kg
Leg press: 3x6 130kg
Hack squats: 3x6 60kg

I had planned on doing bulgarians at the end but I couldn't muster the composure to do even light versions

(I decided to incorperate them basically because Zen keeps reccommending them:D)

I'll do them at the start of my next leg day

Goodnight :sleep:

-N

The DOMS from my leg day have increased week on week and have spread to my glutes

So now I offically have 'ass DOMS' :rolleyes:

Stupid leg day...

I also tried out bulgarians today - man theres no messing about with those even with an unweighted bar

Heres how today went:

Bent over row: 3x6 40kg
Dips: 2x6, 2x5
Incline DB curls: 6x12 10kg
Seated row: 3x8 93kg

The bicep curls are really annoying and becoming my least favourite exercise... oh well at least I've deadlifts on Saturday :tucool:

Laters peeps :cool:

-N

My first saturday off work in ages and what do I do? Get drunk like a moron so I can enjoy the pleasure of working out with a hangover :blank:

I should really join the SFC challange....

Deadlifts:2x8,1x6 80kg
Hyperextensions: 3x8 b/w
Shoulder press: 1x5 16kg

I'll go to the gym again tomorrow and get some cardio and core done

A group of 14 yr old boys were in they gym today. They developed an interesting circuit routine whereby one of them would max out on pull ups (around the 3 mark) while the others talked loudly

No surprise so that later on one of the 'brain trust' fell over and smack his head off the treadmill belt concequently requiring first aid

Oh yeah I've also decided to post pictures. I'll do them tomorrow as my overindulgence last night has left my face with the greasy palour one would associate with a fever

I also have some unsightly hair to get rid of :o

Later guys

-N

I did some light cardio and core floorwork cause its my day off.

I think I'll look up some medicine ball exercises like medicine ball push ups with a view to adding them to my routine...

Ok so better late than never with pics huh?

I'm 21, 6'6" and 193lbs and will continue bulking until I reach 200lbs

Apologies for the poor quality, posing and lighting:

I've resigned from my workplace :(

I made a fairly big mistake at work and my general manager became personal in his critisisms

It sucks because I made friends with almost the entire staff...

Dips: 3x8 b/w
DB Bench press: 3x8 20kg
Tricep extensions/medicine ball pushups: 6x6 10kg/5,10,10
Bench to bench tricep dips: 3x15 15kg

My world seems set to become a whole lot smaller again :(

I've resigned from my workplace :(

My world seems set to become a whole lot smaller again :(

Sorry to hear about this, PGT. Keep on track at the gym and with your diet and the other parts of your life will come together again. There will be another job out there for you. Best wishes.:tu:

Thanks carguy, I really appreciate it :)

I took that job as part of a hiatus from college so now I've to find a job related to my course as well as re-immerse myself in my studies

Bulgarian squat: 4x5 unweighted bar
Back squat: 3x8 40kg
Hack squat: 3x8 70kg
Leg press: 3x8 130kg

Those bulgarians are extremely tricky to get right though I'm determined to make them a staple of leg day - even doing them with an unweighted bar was no joke :eek:

-N

Dips: 3x10 b/w
Bent over row: 3x8 40kg
BB curls: 1x8,1x6,1x5 30kg
Cable row: 3x8 120lbs

I ran into the boyfriend of a friend of mine as I entered the gym. He told me what happened to her on her work placement in an estate agents office - she's doing the same course as me; Real Estate

She had the placement sorted for many months and was sacked after two weeks on the job. Whats worse is that the agents had the brass balls to contact my college and ask for another student :mad:

I know this may be redundant advice in the current economic climate but mothers and fathers out there don't let your children grow up to be estate agents

I had to do tomorrows workout today due to my university gym being closed for two functions over the weekend

Shoulder press: 1x6 16kg
T bar rows: 3x8 40kg
Deadlift: 1x2 80kg

I was badly caught for time so it was either this or nothing

Enjoy your weekend

-N

Medicine ball push ups: 50 w/decent form
Dips: 3x10 bodyweight
Tricep extensions/reg. pushups: 6x10 10kg/3x20
DB bench press: 1x8,1x7 20kg

I felt ill so I bailed on the rest

I met two friends from secondary school today at the gym as they were leaving. Back in school they both would've whipped my fat untrained ass from on end of the gym to the other but today they were both sporting 'muffin tops' - their words not mine

I must try to make an effort to get them both back on the right path. I don't like seeing them in such condition and clearly down on themselves over it :(

I know that ultimately success or failure is in their hands but I'm definetly gonna try give them a push in the right direction :nod:

Later
-N

I got a pain in my upper left leg yesterday. So after a few practice bulgarians today, the pain increased so my leg day ended before it started

I did 15mins cardio then went home

Annoying :blank:

I'll also be wrapping up this bulking journal soon so I'll start compiling my stats in preparation for a slow cut.

I'll give more details later

-N

I'm ill so there'll be no workout tonight

I think its a stomach bug or something... :(

I had no gym sessions this past week apart from monday due to a bad case of the flu

I was gonna wrap up my bulk today but the illness will invariably throw out skewed statistics considering the massive calorie dip I experienced - a recent bf% came out at 17.7% :eek:

So I'll eat as well as I can this week and have some meaningful numbers to conclude this journal

I've been considering doing some non conventional cardio for the up coming cut:

Prisoner Squat 20 reps
Jump Lunge 10 reps
Clap/ballistic pushups 10 reps
Mt Climbers 20 reps
Squat Thrust w/jump 20 reps

Mannishboy posted this a while back in another thread as a circuit workout

I think I'll have to modify it a bit - to suit my current fitness level - but it seems pretty comprehensive

Later

-N

Because I'm back from sickness the quality of workout I'll be able to put in will probably suffer:

Dips: 3x7,1x7
Pushups: 24
Bench press: 2x10, 1x8 16kg

Alright, this will be my final update in this journal.

My original goal was to get to 200lbs by the end of January however this has been harder than anticipated

The nearest I came was 194.6lbs about three weeks ago

However I've now lost over 10lbs because of illness, no gym and bad dieting.

One of my other goals was to keep consistantly going to the gym which I feel I've pretty well in this time

For the moment I'll simply eat at maintenance and use Mastovers two day a week program:

Tuesday:
Flat DB Bench Press: 3x5-8
Weighted Chins: 3x5-8
Weighted Dips: 3x6-8
Military Press: 3x4-6
Friday:
Squats: 6x6-10
Deadlifts: 4x5


As for the future, fitness will have to make way to my acedemic commitments as I need to find a job for work experience related to my course, which will probably necessitate moving cities.

When things get settled I'll start a proper cut will specific goals and statistics to chart my progress

I'd like to extend a personal thanks to everyone who has offered support and advice throughout

See you all again soon

-Niall

Though I didn't start this thread to chart my adventures on the couch :lol: so I went to the gym:



:lol:

Alright, this will be my final update in this journal.





Darn that's the end! And I just started reading your journal.... we'll look forward to your return!:)