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Back in the gym.. for good this time!
- Thread starter Rampage1
- Start date
Haven't posted in while, was away on holiday in L.A for 3 weeks and had just partied but ive been back in it for about a month now and for the first time in a while there is nothing in the near future to interrupt my training.
Monday: Bench Press 80 kg x 5,x 4 x 3, Dips: 15 x bodyweight
Tues: Deadlift: 115kg x 2, x 2
Current stats: about 160lbs, looking to get up to 170 before christmas with most of that being muscle...
If I can just get the numbers up on the weights I should be able to do that fine as I have been hovering around this weight for a long time and used to be heavier, all be it some of it was lard.
Monday: Bench Press 80 kg x 5,x 4 x 3, Dips: 15 x bodyweight
Tues: Deadlift: 115kg x 2, x 2
Current stats: about 160lbs, looking to get up to 170 before christmas with most of that being muscle...
If I can just get the numbers up on the weights I should be able to do that fine as I have been hovering around this weight for a long time and used to be heavier, all be it some of it was lard.
Progress seems to be pretty good, I am consistently getting stonger but not getting much bigger yet. I suppose that will happen porportionately if I keep getting stonger and keep taking lots of protein..
I just need to stop drinking so much at the weekends
I just need to stop drinking so much at the weekends
Bench Press: 80kg x 5,x 5 90kg x 2 (needed assistance from spotter)
Dips: Bodyweight x 16 x 14
short workout. I went on a mad bender last week and drank heavily 3 nights and had 3 bad hangovers so my diet sucked ass. I have't really lost my strength becasue of it, maybe just a little but I want to work hard in the lead up to christmas to get in as good a shape as possible. I shall really bump up my protein intake and cut out carbs after 9, put in a little cardio and I will be in the shape of my life
Dips: Bodyweight x 16 x 14
short workout. I went on a mad bender last week and drank heavily 3 nights and had 3 bad hangovers so my diet sucked ass. I have't really lost my strength becasue of it, maybe just a little but I want to work hard in the lead up to christmas to get in as good a shape as possible. I shall really bump up my protein intake and cut out carbs after 9, put in a little cardio and I will be in the shape of my life
If you want to talk, talk to your friends. If you want a girl to like you, listen to her, ask questions, and act like you are on the edge of your seat.
Quote taken from The SoSuave Guide to Women and Dating, which you can read for FREE.
Good workout today:
lat pulldowns: 70kg x 8 x 8 x 8 55kg x 17
Pullups: bodyweight x 5 x 5
Incline sitting down dumbell curls: 15kg x 8 x 8
The leadup to christmas is on, bring it on baby: I will be in shape by christmas, I will be!!
lat pulldowns: 70kg x 8 x 8 x 8 55kg x 17
Pullups: bodyweight x 5 x 5
Incline sitting down dumbell curls: 15kg x 8 x 8
The leadup to christmas is on, bring it on baby: I will be in shape by christmas, I will be!!
Flat Bench: 80kg x 7, 90 kg x 3, 95 x 1
Dips: bodyweight x 18 x 14
Deep stretching for 30 seconds
In all fairness I needed a fair bit of help from my spotter the last rep for the 90kg and the whole rep for 95 kg, however the harder the push myself the quicker I will get stronger: at least I hope so
Dips: bodyweight x 18 x 14
Deep stretching for 30 seconds
In all fairness I needed a fair bit of help from my spotter the last rep for the 90kg and the whole rep for 95 kg, however the harder the push myself the quicker I will get stronger: at least I hope so
Lat Pulldowns: 70 kg x 9 1/2, 75 kg
Pullups: bodyweight x 9 x 5 x 5
Incline Bicep Curl: 15kg x 10 x 10
I just bought a pullup bar in argos and had it fitted in my home gym, so apart from last week where I did pullups on the doorframe this is the first time I have done proper pullups in a loooong time. I only did 2 sets of incline biceps as my biceps were already blasted from the back movements. I also bought some creatine which I have been loading on all week and the ****ing tub is nearly done, what is the fcuking point in selling a tub that can only get someone through a loading phase, very very cross at that!
Pullups: bodyweight x 9 x 5 x 5
Incline Bicep Curl: 15kg x 10 x 10
I just bought a pullup bar in argos and had it fitted in my home gym, so apart from last week where I did pullups on the doorframe this is the first time I have done proper pullups in a loooong time. I only did 2 sets of incline biceps as my biceps were already blasted from the back movements. I also bought some creatine which I have been loading on all week and the ****ing tub is nearly done, what is the fcuking point in selling a tub that can only get someone through a loading phase, very very cross at that!
Shoulders:
Overhead dumbell press: right arm 22.5kg x 8 x 6 x 6 left arm 22.5kg x 7 x 5 x 6
These absolutely killed me.
Lateral Raises 7.5kg x 12 x 12 Front Raises 7.5 x 8 x 10
I do these together, where I do 12 lat raises immediately followed by front raises: brutal. I have never felt such a burn in my shoulders after a workout, hopefully this will translate into some growth. SInce my shoulders were so burned out after this workout I have decided to leave my skulls to later this evening where I can get a good run at them....oo the joys of having a home gym
Overhead dumbell press: right arm 22.5kg x 8 x 6 x 6 left arm 22.5kg x 7 x 5 x 6
These absolutely killed me.
Lateral Raises 7.5kg x 12 x 12 Front Raises 7.5 x 8 x 10
I do these together, where I do 12 lat raises immediately followed by front raises: brutal. I have never felt such a burn in my shoulders after a workout, hopefully this will translate into some growth
. SInce my shoulders were so burned out after this workout I have decided to leave my skulls to later this evening where I can get a good run at them....oo the joys of having a home gym Later that evening....
Skullcrushers with dumbells: 12.5 kg per dumbell x 12 x 12 x 12 x 12
Also I have just done a 15 minute run on the treadmill (2.5km) after I have came home from work. I am intending to do this 4 nites in the week to burn off any unnecessary carbs that could be stored overnight. I don't know if this is scientifically correct and maybe I am just kidding myself but I think if I run just before I go to bed that I will be going to bed on an empty stomch and help some fat loss. My primary objective is muscle gain though, so I hope this cardio does not affect that????!!!any comments would on this would be appreciated.
P.S. My routine looks like this if anyone is interested as its a bit disjointed on this due to inconsistent posting.
Monday: Deadlifts
Tuesday: Flat bench, dips, stretching
Thursday: Pullups widegrip, lat pulldowns behind neck, incline curls
Friday: Dumbell shoulder press, Lat raises, front raises
These is no direct leg work as I have two very bad knees and instead do physio such as single legged squats on them once a week. Iron addict said the routine is good I am taking around 250 g of protein per day and I weigh 161ish lbs atm. My diet is inconsistent unfortunately however I do count protein, take 6 meals a day and have a carb cut off so it could be worse.
Skullcrushers with dumbells: 12.5 kg per dumbell x 12 x 12 x 12 x 12
Also I have just done a 15 minute run on the treadmill (2.5km) after I have came home from work. I am intending to do this 4 nites in the week to burn off any unnecessary carbs that could be stored overnight. I don't know if this is scientifically correct and maybe I am just kidding myself but I think if I run just before I go to bed that I will be going to bed on an empty stomch and help some fat loss. My primary objective is muscle gain though, so I hope this cardio does not affect that????!!!any comments would on this would be appreciated.
P.S. My routine looks like this if anyone is interested as its a bit disjointed on this due to inconsistent posting.
Monday: Deadlifts
Tuesday: Flat bench, dips, stretching
Thursday: Pullups widegrip, lat pulldowns behind neck, incline curls
Friday: Dumbell shoulder press, Lat raises, front raises
These is no direct leg work as I have two very bad knees and instead do physio such as single legged squats on them once a week. Iron addict said the routine is good
I am taking around 250 g of protein per day and I weigh 161ish lbs atm. My diet is inconsistent unfortunately however I do count protein, take 6 meals a day and have a carb cut off so it could be worse.lukester19
Don Juan
- Joined
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Great you are doing this log. It is a commitment but you will meet your goals. Nice numbers!
Thank you Lukester , I intend to keep going strong until I see some serious improvements:
Deadlifts: 130kg x 1, 130 kg x 1, 135kg (failed), 135 (failed again), 132.5kg x 1
Progress has slowed a little but at least I got up 2.5kg from last week, I need to get that 135 next week, it will be my *****!
, I intend to keep going strong until I see some serious improvements:Deadlifts: 130kg x 1, 130 kg x 1, 135kg (failed), 135 (failed again), 132.5kg x 1
Progress has slowed a little but at least I got up 2.5kg from last week, I need to get that 135 next week, it will be my *****!
Heres my diet for today, I have no idea about calories or anything like that, all I know is how to count protein and not to take carbs after a certain time.
Meal 1: chicken sandwich, brown bread with glass of milk (apprx 35 grams protein)
2: Protein shake _(50 grams protein)
3 Shake with potatoes and stuffing (post work out) 50 grams protein
4: Dinner Chicken and ham pie, chicken filled, potatoes and beans, milk (50 grams protein)
5: Burger (25 grams protein)
6: chicken fillet cooked on the george forman ( 35 grams protein)
Protein shake (50 grams protein)
thats around 295 g protein apprx, with no carbs after my main dinner at 7 oclock. I don't eat vegetables but take a multivitamin and creatine. As I said my diet varies on content from day to day but i generally eat like this as I live at home and just raid out the fridge at home
Meal 1: chicken sandwich, brown bread with glass of milk (apprx 35 grams protein)
2: Protein shake _(50 grams protein)
3 Shake with potatoes and stuffing (post work out) 50 grams protein
4: Dinner
Chicken and ham pie, chicken filled, potatoes and beans, milk (50 grams protein)5: Burger (25 grams protein)
6: chicken fillet cooked on the george forman ( 35 grams protein)
Protein shake (50 grams protein)
thats around 295 g protein apprx, with no carbs after my main dinner at 7 oclock. I don't eat vegetables but take a multivitamin and creatine. As I said my diet varies on content from day to day but i generally eat like this as I live at home and just raid out the fridge at home
