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26-03-2008, 11:41 AM
| #1 (permalink) |
| Join Date: Feb 2008 Posts: 59 Rep Power:  |  Youngster's Log Well, decided to start a log. Its a 4 days per week split program that looks like this: Wed: Back/Biceps -Deadlifts -Wide Grip Pull ups -Barbell Rows -BB Preacher Curl -Db Hammer Curl Thurs: Shoulders/Traps -BB Press -Lat Raise -Front Raise -Shrugs Sat: Legs -Squats -SL Deadlifts -BB Lunges -Calf Raises Sun: Chest/Triceps -Flat BB Press -Incline BB Press -Higher Incline BD Press -Flyes -Tricep pushdown -Dips Larger muscle groups will get 9 - 12 sets and smaller muscles 6 - 9 sets. Main focus is steady increases on Squats and Deadlifts. I plan to add 2.5kg each week on these exercises and around 1kg (if i can) on the other compound movements. I will be posting pretty much everything on here from diet and training to just how i feel. (Will be good to put all this down on writing and see how my lifts are actually progressing). |
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26-03-2008, 11:49 AM
| #2 (permalink) |
| Making Progress Join Date: Mar 2005 Location: essex Posts: 187 Rep Power:     | Re: Youngster's Log 9 - 12 sets seems a lot for maximum growth mate....squats/deadlifts/lunges 12 sets ? i wouldnt be able to walk for a week,adding 2.5kg per week dont sound a lot of weight ,but it is....maybe lower the sets and increase the intensity ?......dont take my word for it tho theres plenty more knowledgable folk on here than me....it was just my initial thoughts,all the best. ______________________ im forever blowing bubbles pretty bubbles in the air they fly so high,nearly reach the sky then like my dreams they fade and die |
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26-03-2008, 11:53 AM
| #3 (permalink) |
| Illuminati  Join Date: Aug 2005 Location: Nowhere Posts: 2,785 Rep Power: | Re: Youngster's Log yeah i dont think 2.5kg increments are very realistic bud- you really need some smaller plates,but you`ll be ok for a while i guess. ______________________ einsteins mind was the key to all things...to understand more than to know. www.englishmuscle.co.uk www.extremenutrition.co.uk  |
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26-03-2008, 06:51 PM
| #5 (permalink) |
| I'm Back  Join Date: Dec 2007 Location: VT...USA Posts: 386 Rep Power: | Re: Youngster's Log Best of luck , bro... ______________________ The little men who live behind my eyes and scream directly at my brain told me to tell you hello. The only thing more expensive than education is ignorance. On the journey of life I choose the psychopath If your not part of the solution than your part of the problem. I'm like a Super Hero with no powers or motivation. |
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27-03-2008, 03:00 PM
| #6 (permalink) |
| Join Date: Feb 2008 Posts: 59 Rep Power: | Re: Youngster's Log Ok. Yesterdays workout was back and biceps and it went a bit like this Deadlift - warmups 131kg - 7,7,8,8 Pull Ups 6,6,6,6 Bent Over Row 70kg, 8,8,7,6 BB Preacher - 32.5kg 8, 8, 8 Hammer Curl - 16kg 8, 8, 8 Not a bad session in all. Deadlifts felt a bit light but i am really trying to focus on form and cycle the weight up gradually. Bent over rows are done with chaest lying on a bench in order to keep form strict. Diet yesterday was ok Meal 1 - 1 scoop On whey, whole eggs, 3 weetabix, 1 slice of toast and half pint of milk. Meal 2 - Chicken & Basmati rice Meal 3 - tuna sweetcorn & mayo sandwiches with 500ml of milk Meal 4 - same as meal 3 Meal 5 - Steak & pasta P/W- Shake Meal 6 - Chicken & Basmati rice. With fruit and veg scattered throughout the day. Really should of had some sort of casein in meal 6 but there was nothing in the house and chicken was all i could have. Shopping today so will stock up on all essentials  .Current weight 13 stone 8 this morning. Planning to bulk up to about 14.7 - 15 stone, before starting to cut. over and out |
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27-03-2008, 11:08 PM
| #7 (permalink) |
| Join Date: Feb 2008 Posts: 59 Rep Power: | Re: Youngster's Log Shoulders and Traps today: BB Press - 60kg 8 - 65kg 7,6,6 Lat Raises 11.5kg - 8,8,8,8 Front raises 11.5kg - 8,8,8,8 BB Shrugs 90kg - 10,8,8,8 Dont really enjpy front raises for my shoulders. I Don't know whether to throw another pressing movement in instead. Any ideas lads? Diet was the same as yesterday exept i had chicken and basmati rice for meal 4 and milk and eggs for meal 6. Thanks |
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30-03-2008, 02:23 PM
| #8 (permalink) |
| Join Date: Feb 2008 Posts: 59 Rep Power: | Re: Youngster's Log Saturdays session was legs: Squats: Warmups 80kg - 8 85kg - 6,6,6,6 SL Deadlift 110kg - 12,10,10,8 Calf raises 40kg - 15,15,12,10 Well as you can see my legs are a disgrace to say the least. Squats are my main focus from now on. Might start doing 20 paused reps (if thats what they're called). But still you've got to start somewhere i suppose. Could only manage 5 meals yesterday as i was a lazy arse and had a lie in. This happens a lot on a weekend and really need to get my act together and get out of bed!! Joining a gym next week instead of my garage, so looking forward to that thanks |
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30-03-2008, 03:07 PM
| #9 (permalink) |
| I'm Back Join Date: Dec 2007 Location: VT...USA Posts: 386 Rep Power: | Re: Youngster's Log A gym really is the way to go....Lots of advantages that the garage doesn't have. I know when I go to the gym I.m motivated to get in and out in a descent amount of time in my garage I feel I have all day to do it...sit down watch tv...that kinda thing...Good look... ______________________ The little men who live behind my eyes and scream directly at my brain told me to tell you hello. The only thing more expensive than education is ignorance. On the journey of life I choose the psychopath If your not part of the solution than your part of the problem. I'm like a Super Hero with no powers or motivation. |
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30-03-2008, 03:40 PM
| #10 (permalink) |
| Illuminati Join Date: Aug 2005 Location: Nowhere Posts: 2,785 Rep Power: | Re: Youngster's Log as for the lat raises mate- compounds grow more muscle than isolations... ______________________ einsteins mind was the key to all things...to understand more than to know. www.englishmuscle.co.uk www.extremenutrition.co.uk |
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