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
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
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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
