my journey

bigbri1988

ok... i've tried this before but did'nt stick at it but i'm gonna do it this time. Simple 4 day routine:

Tuesday - Chest

Thursday - Back

Saturday - Legs and triceps

Sunday - Shoulders and biceps

Stats:

Age - 18

Weight - 182lbs

BF - around 8%

Height - 6 foot

any advice or help would be brilliant!

thanks

bigbri1988

First session - Chest

Bench Press
81kg - 6
81kg - 6
83.5kg - 7

Incline Bench press
71kg - 7
71kg - 7
71kg - 7

inlince flyes
23.5kg - 8
24.5kg - 8
24.5kg - 8

Flat Dumbell Press (each hand)
31kg - 6
31kg - 6
31kg - 6

felt quite good today, chest is probs not my strongest area

bigbri1988

It was mack day today, had my last exam also and been to the pub, so wasn't exactly feeling super fresh, but i got it done

Bent over barbell row - 86kg

8, 8, 8

bent over dumbell row - 46kg

8, 8, 8

reverse flyes - 18kg

10, 10, 10

one arm rows 46kg

8, 8, 8

Barbell Shrugs - 130kg

12, 12, 12,

i felt like crap today, next week i should be able to make big increases on all them (hopefully) not sure if should be doing a bit more on my back though, it doesn't really feel like much. Anyone get any adivce?

crazycal1

hey dude you may find it hard to put on mass training 4 days a week as a natty-
you may also find that you`ll grow quicker just using compound exercises till you are big enuff to NEED to shape a muscle.

what are you doing for legs bud?

btw i only train 2x a week and usually only do 1 exercise per body part whilst concentrating heavily on legs.(squats and deads are THE biggest growth exercises for the whole body)

einsteins mind was the key to all things...to understand more than to know.

www.extremenutrition.co.uk

bigbri1988

ii used to do deads but i only have 130kg of weights because i train in my garage and thats too light. For legs i just do 6 sets of squats low reps and do some lunges after with the barbell. I have just recently changed to 4 times a week from 3, so i'm just experimentin. I'll get some pics up to show where i am atm.

Thanks mate!

Tall

Hi mate you should consider buying some extra plates from ebay or similar. It will work out about £1 per KG + P&P, or if you are spending more than £60 you should get free P&P.

Thats for new plates, old plates will be even cheaper, but the P&P will be a bit more.

Hope that helps.

crazycal1

squats sound good mate-
how many reps can you do with 130kgs for deads-
nowt wrong with doing 15 reps for leg sets-
they like it!
(altho i usually do low everything else)

einsteins mind was the key to all things...to understand more than to know.

www.extremenutrition.co.uk

bigbri1988

130kg over 12 reps, so do you think that it would be ok to go higher reps with just 130kg for now?

Ali M

Hi Bri, looking at your programe mate you seem to be repeating certain excersises twice, i.e. bench press-dumb bell press, i think you could drop one of these from your workout mate.

Also back, Bent over barbell row - bent over dumbell row - one arm rows all of the aforementioned are basically the same excersise.



Also you seem to be doing too many sets (my opinion)

bigbri1988

i know what you mean mate, but i workout in my garage so i'm limited to what i can do.

Saturday session: - was in a rush so i cdnt do legs

tricep pull down - (on my bodyweight machine) plus 10kg

4 sets

french press - (on my bodyweight machine) plus 5kg

4 sets

overhead 2 arm dumbell tricep raise - 31.5kg

8, 8, 8