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04-Aug-05, 08:18 AM
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#76
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Registered User
Join Date: Nov 2004
Posts: 278
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thursday 4/8/05
Chest
Flat bench press
1x8 30kg
1x6 40kg
1x4 50kg
1x2 60kg
2x5 67.5kg*
*think thats my max so far  :
incline bench press
1x7 50kg
1x2 55kg*
*have no idea wat happened, muscles just died on me
d/b flies
1x8 12.5kg
1x8 15kg
Biceps
Bicep curls
1x8 25kg
1x8 30kg
1x6 35kg*
*next week will do 1 set of 25kg, then 2 sets 35kg
high pulley bicep curls
1x8 50lb
1x8 60lb
hammer curls
1x7 15kg
1x8 12.5kg
Abs obliques
cable woodchopper
2x10 70lb
decline bench oblique crunch
2x12
hanging leg oblique raises
1x10
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05-Aug-05, 02:45 AM
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#77
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Registered User
Join Date: Nov 2004
Posts: 278
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Friday 5/8/05
Shoulders
Military press
1x6 110lb
1x5 110lb
Shoulder d/b press
1x8 40lb
2x7 45lb
Lateral raise
2x8 28lb
Front raise with plate
1x8 33lb
Triceps
Skullcrusher ez-bar
1x8 28lb + bar
1x7 33lb + bar
1x6 39lb + bar
Dips
1x8 bw
Tricep pushdown
1x7 80lb
1x6 80lb |
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09-Aug-05, 07:33 AM
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#78
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Registered User
Join Date: Nov 2004
Posts: 278
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Monday 8/8/05
Legs
Squats
1x10 66lb
1x8 88lb
1x6 132lb
1x7 176lb
1x6 182lb*
*new max
Leg extension
1x8 130lb
2x8 140lb
Lying leg curls
2x7 110lb
Standing calf raises
1x8 240lb
2x8 300lb
Seated calf raises
1x8 66lb
1x8 110lb
today i took out the leg press...and increased in every other exercise, cuz it seems that squats are a much better exercise than the leg press and works the muscles better, so i don't see any point doing that exercise. |
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09-Aug-05, 07:38 AM
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#79
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Registered User
Join Date: Nov 2004
Posts: 278
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Tuesday 9/8/05
Back
Pullups
1x8bw
1x7 bw
1x6 bw
Cable rows
1x8 140lb
2x8 160lb
Deadlifts*
1x8 88lb
2x7 154lb
Traps
Smith machine shrugs - superset with behind back shrugs
1x10 66lb
1x8 110lb
d/b shrugs
2x8 44lb |
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11-Aug-05, 04:15 AM
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#80
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Registered User
Join Date: Nov 2004
Posts: 278
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Thursday 11/8/05
Shoulders
Military press
1x4 115lb
1x6 110lb
1x5 110lb
Shoulder d/b press
1x8 40lb
1x8 45lb
Lateral raise
1x8 28lb
Front raise with plate
1x8 33lb
Triceps
Skullcrusher ez-bar
1x8 28lb + bar
1x6 44lb + bar
1x4 44lb + bar
Tricep pushdown w/ rope
1x7 80lb
Tricep pushdown w/ straight bar
1x8 110lb
Reverse tricep pushdown w/ straight bar
1x7 70lb
Abs
Hanging leg raises
2x10
Weighted incline crunches
2x12 bw + 33lb
today didn't feel so good, felt lazy and was not in the mood...weight is stuck at 152-155, can't increase it still.
i don't think creatine is working for me, i feel as though im back to normal again.
Last edited by syke; 11-Aug-05 at 04:43 AM.
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11-Aug-05, 08:01 AM
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#81
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Registered User
Join Date: Feb 2004
Location: Ohio
Posts: 4,436
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You still drinking enough water? Eat more!!
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11-Aug-05, 09:20 AM
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#82
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Registered User
Join Date: Nov 2004
Posts: 278
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i'm upto 4litres of water a day now. and doin about 5-6 meals aswell
i eat a substantial amount of junk aswell, cuz i don't have much body fat and wouldn't mind some fat =] |
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11-Aug-05, 09:48 AM
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#83
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Busy
Join Date: Jan 2005
Location: Pittsburgh
Age: 28
Posts: 3,878
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I don't think creatine works for me either. What exactly are you eating for those 5-6 meals? Whats your maintenance calorie intake with your current level of activity. Its formula man, it just sounds like your's needs some tweaking.
__________________
Not enough hours in the day...
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11-Aug-05, 12:30 PM
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#84
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Registered User
Join Date: Nov 2004
Posts: 278
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this is what i eat on most days...some days differ
1 - weight gainer with water with 2 slices of toast OR a banana
2 - choc milk 250ml with a piece of fruit
3 - grilled chicken breast pita with chips OR
1 egg white, 1 whole egg, 3 pieces of spam and rice
4*- creatine 5g, weight gainer
5 - rice with stir fry of veggies, beef, pork etc OR
spaghetti with chicken breast pieces
6 - tuna sandwich, creatine 5g
and about 4 litres of water throughout the day
i think i need a LOT of tweaking, anyone with suggestions?
i would like to bulk, and put on as much as possible |
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11-Aug-05, 12:32 PM
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#85
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Hi Drama Queen
Join Date: Mar 2005
Location: Near Toronto, Ontario
Age: 42
Posts: 6,491
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..............................
maybe it's just me, but that does NOT look like nearly enough to gain weight on.
imo, too much starchy carbs, not enough fibrous carbs and the protein could use a serious bump up, too.
__________________
Goals: bench - 200; squat - 225; deadlift - 225
27/01/06: bench - 170; squat - 195 (wrapped); deadlift - 210; total - 575; need - 617; to go - 42
"Illegitimi non carborundum"
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11-Aug-05, 01:42 PM
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#86
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Busy
Join Date: Jan 2005
Location: Pittsburgh
Age: 28
Posts: 3,878
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Check out my recent diet post from my journal:
http://www.discussfitness.com/forums...&postcount=162
Its about 3800 cals with a 35P/45C/20F macronutrient makeup. I would suggest using it or something similar as perhaps a reference for creating your own diet. Obviously, calories requirements would have to change to suit your body, but the formula is roughly the same.
__________________
Not enough hours in the day...
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12-Aug-05, 02:40 AM
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#87
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Registered User
Join Date: Nov 2004
Posts: 278
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thanks for your replies, i will try to come up with a new eating program in the next few days, just need food thats easy to make and doesn't need much preparation 
i think i might start jasters lifting program
http://www.discussfitness.com/forums...50&postcount=3
for mass
probably start it next week
Last edited by syke; 12-Aug-05 at 02:43 AM.
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12-Aug-05, 03:08 AM
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#88
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Registered User
Join Date: Nov 2004
Posts: 278
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12-Aug-05, 12:26 PM
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#89
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Registered User
Join Date: Nov 2004
Posts: 278
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so here goes the new plan, pretty much the same workout gcs118 used.
i swapped the leg day exercises around abit and some shoulder exercises aswell
Chest day 2 is supplemental, a lighter day
LEGS
Squats 3x6
Calf Raises 3x12
Lying leg curls 3x6
Leg Press 3x6
Squats 3x6
Calf Raises 3x12
Lying leg curls 3x6
Hack Squat 3x6
Squats 3x6
Lying leg curls 3x6
Calf raises 3x6
Leg Press 3x6
Squats 3x6
Calf Raises 3x12
Lying leg curls 3x6
Hack Squat 3x6
CHEST (PROGRAM)
Bench Press 12x90, 12x90, 10x95, 8x100, 8x100, 10x90
Incline Dumbbell Press 3x6
Flyes 3x6
Decline Press 3x6
Bench Press 10x80, 8x95, 6x110, 4x125, 8x105
Incline Press 3x6
Dumbbell Press 3x6
Incline Flyes 3x6
Bench Press 8x105, 5x115, 3x125, 1x140, 1x140, 5x115
Incline Dumbbell Press 3x6
Flyes 3x6
Decline Press 3x6
Bench Press 3x130, 3x135, 3x140
Incline Press 3x6
Flyes 3x6
Decline Press 3x6
BACK/BICEPS
Deadlifts 3x6
Hyperextensions 3x12
Pull Ups 2x10
Dumbbell Curls 3x6
Deadlifts 3x6
Cable Rows 3x6
Barbell Curls 3x6
Hammer Curls 3x6
Deadlifts 3x6
Hyperextensions 3x12
Pull Ups 2x10
Dumbbell Curls 3x6
Deadlifts 3x6
Cable Rows 3x6
Barbell Curls 3x6
Hammer Curls 3x6
OFF
SHOULDERS/TRICEPS
Military Press 3x6
Front Dumbbell Raise 3x8
Upright Rows 3x6
Skull Crushers 3x6
Seated Tricep Extension 3x6
D/B shoulder Press 3x6
Dumbbell Side Lateral 3x8
Dumbbell Shrugs 3x6
Close Grip Bench Press 3x6
Dips 2x10
Military Press 3x6
Front Dumbbell Raise 3x8
Upright Rows 3x6
Skull Crushers 3x6
Seated Tricep Extension 3x6
D/B shoulder Press 3x6
Dumbbell Side Lateral 3x8
Dumbbell Shrugs 3x6
Close Grip Bench Press 3x6
Dips 2x10
CHEST/ABS
Bench Press 3x3 3x135lbs, 3x135lbs, 4x135lbs
Incline Press 2x10
Incline Flyes 2x10
Bench Press 4x4 4x135lbs, 4x135lbs, 4x135lbs, 4x135lbs
Incline Dumbbell Press 2x10
Decline Press 2x10
Bench Press 5x5
Flyes 2x10
Dumbbell Press 2x10
Bench Press 3x10 MAX OUT TODAY try to get upto 1x165-170lb
Incline Press 2x10
Decline Press 2x10
OFF |
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12-Aug-05, 12:58 PM
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#90
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Registered User
Join Date: Feb 2004
Location: Ohio
Posts: 4,436
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Looks decent bro hopefully it'll take you where you wanna be. I know they recommend you bench twice a week with the program, but I'm pretty sure I only did once a week. All that volume is quite a change, took some getting used to and extra recovery time for me.
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Tags
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