Acquiring bulk!

[Android 58]

journal looks good, setting goals and dealing with shit that always tries to interfere with them....kudos

Hope your wrist comes right mate, nothing wrong with using wrist wraps for pressing movements if it helps (chest and shoulder days).

[jimmybro1 428]

journal looks good, setting goals and dealing with shit that always tries to interfere with them....kudos

Hope your wrist comes right mate, nothing wrong with using wrist wraps for pressing movements if it helps (chest and shoulder days).

Thanks, and yeah wrist wraps help a lot even on fly movements as it restricts the bending of my wrist also thumb less grip helps a lot but if I push it the pain is still there. Just got to work around it!

Also hoping to add regular photos so can track progress, and get constructive criticism

[jimmybro1 428]

Today's Marco's

[jimmybro1 428]

Hit back and biceps this morning.

Wrist felt pretty good, just a little tender when doing rack pulls when wearing straps.

-BW Pull-ups 12x5

-Bent Over Rows 100kgx12x3 (stoked with form weight felt light, good squeeze)

-Rack Pulls 180kgx14x3

-T bar rows 60kgx20, 70kgx16, 90kgx12x3

-Seat Dumbbell Curls 20kgx12x3 (Couldn't be bothered doing more was exhausted from back routine)

Macro's for the day are:

303g Carbohydrates

90g Fat

301g Protein

3,265 Calories

And my 4 box's of VPX zero impact bars finally arrived!

[jimmybro1 428]

Shoulders and Abdominals

-Seated DB shoulder press 32kgx20, 34kgx16, 36kgx14, 38kgx10

-Barbell Front Raises Reverse Grip 35kgx16, 40kgx14, 45kgx12

-Seated Lateral Raises 18kgx16, 20kgx12x4

-Bent Over Dumbbell Flies 16kgx16x3

-Cable Crunches super set with hanging leg raises

Macro's

Carbohydrates 320 grams

Fat 92 grams

Protein 290 grams

Calories 3,291

Wrists feel good this morning but were nicely strapped up! :wink:

[jimmybro1 428]

REST DAY!

Macro's

293 grams Carbohydrates

87 grams Fat

303 grams Protein

3,265 Calories

Looking forward to re-feed day!

If anyone is interested in seeing my current diet add "Jimmybro1" on myfitnesspal

[jimmybro1 428]

Chest

-Flat bench 4x100kgx8, drop set 60kg to failure

-Incline barbell bench 80kgx12x4

-Cable Flies 4x16

Macros

308g Carbohydrates

78g fat'

302g Protein

Will post some pictures later today

[jimmybro1 428]

December 17th

Chest and Triceps

-Incline Dumbbell 30kgx20, 34kgx16, 36kgx14, 38kgx12, 40kgx10

-Flat Dumbbell 36kgx16, 38kgx14, 40kgx10

-Cable Flies 3 sets

-Skull Crushers 35kg+Barx12x3 super set with close grip press to failure

-Triceps Extensions 72kgx20, 84kgx16, 92kgx10

Macros

334g Carbohydrates

96g Fat

290g Protein

[jimmybro1 428]

December 18th

Back & Biceps

Tried some different movements today from my regular routine added close grip cable pull down and overhand bent over row's. Felt strong today and wrist felt great was reflected in my lifts especially rack pulls which I was happy with

-Close Grip Cable Pull-downs 1 warmup 3 working

-BW Pull-ups 4 sets of 12 + 5 negatives

-Over hand bent over rows 80kgx20, 100kgx16, 120kgx12

-Rack Pulls 100kgx20, 140kgx16, 180kgx14, 220kgx12, 260kgx8, 280kgx6!

-Seat Dumbbell curls 18kgx20, 20kgx16, 22kgx14

-Hammer Curls 20kgx16, 22kgx14, 24kgx14

Workout was great was sweating like an animal had no energy for arms and to be honest could really be bothered training them!

[jimmybro1 428]

19th December

Shoulders & Abdominals

- Seated DB Shoulder Press 30kgx20, 34kgx16, 36kgx12, 38kgx10

- Under hand BB Front Raises 35kgx16, 40kgx12, 45kgx10

- Seated Lateral Raises 16kgx20, 18kgx12x3 last set super set with 12kgx20

- Bent over flies 16kgx20, 18kgx20, 20kgx14

- Cable Forehead pulls 76kgx18, 86kgx16, 96kgx12

- Hanging leg raises x 3

- Cable Crunches 86kgx20x3

Reasonably good workout sweated like a beast the weather is definitely getting warmer!

Macros

353g Carbohydrates

93g Fat

315g Protein

Calories 3506

[jimmybro1 428]

Chest & Calves

-Incline DB Press 30kgx16, 36kgx14, 38kgx12, 42kgx8

-Flat DB Press 30kgx16, 36kgx14, 38kgx12, 42kgx11

-Cable Flies 3 sets

-Leg Press Calve Raises 6 sets

Overall good workout wicked pump. Wrists are feeling pretty so will start pushing the heavies again.

[tomleegolf 23]

Do you go to failure with the lighter dumbbells? Your workouts seem pretty simple. How long do they take?

[jimmybro1 428]

Do you go to failure with the lighter dumbbells? Your workouts seem pretty simple. How long do they take?

The lighter sets don't go to failure, trying to add in periodization type training so lighter weight higher reps 20-8 and strength 4-8 reps, still trying to find the right numbers though.

Workouts are short this one is the most basic 30-45 minutes others are around 60 min and legs 90min.

Been going light the last few months to allow my thumb tendons to recover, will take a while to get back to the old weights.

[jimmybro1 428]

Here's a recent picture.

Quality a bit poor.

[jimmybro1 428]

December 22nd

Quads & Hamstrings

-Back Sqauts 60kgx16, 100kgx16, 120kgx10, 150kgx13, 150kgx11, 150kgx9

-Leg Press 12platesx20, 14platesx16, 16platesx16, 18platesx14, 20platesx11

-Stiffleg deadlift 60kgx20, 80kgx20x4

-Seated leg curls 89kgx20, 94kgx16, 109kgx12

-Leg extensions single leg at a time 3 sets

Was happy with the squats definitely starting to become a strong movement for me. Aiming for 3 sets of 160kgx10 by March. Going to set this goal in stone so got something to strive towards, definitely like training legs the exhaustion is truly mentally and physically testing.

Macros

340g Carbohydrates

92g Fat

264g Protein

[I Declare War 90]

Here's a recent picture.

Quality a bit poor.

good structure bro, tight and compact. biceps good shape too

[jimmybro1 428]

Here's a recent picture.

Quality a bit poor.

good structure bro, tight and compact. biceps good shape too

Thanks IDW, I'm hoping to make some solid progress over the next 18 months both in terms of physique and strength.

Another photo of rear double bicep, can't see detail in back because of lighting. Definitely feel like I am getting some good back thickness.

[jimmybro1 428]

Chest & Triceps

-Incline Dumbbell 30kgx20, 34kgx16, 38kgx14, 40kgx10 (finished last set early due to finger bleeding out)

-Flat Dumbbell 30kgx20, 36kgx16, 38kgx14, 42kgx12

-Cable Flies 2 incline, 2 decline cross overs

-Skullcrushers 3 sets super set with close grip presses

-Cable Tricep extensions 3 sets

Pump was great and was feeling rather good towards the end of the workout. My finger bleeding out did put a damper on the start of the workout but once wrapped up again was good to go!

Here's a picture of my finger, cut it peeling a sweet potato. The peeler even went through the nail!

[jimmybro1 428]

shoulders and traps

- seated DB shoulder press 34kgx16, 37.5kgx12,x10

- standing behind head military press 60kgx12x3

- lateral raises 18kgx12x3 last set drop set 14kg,10kg,7kg

- rear delt flies 12kgx16x4

- barbell shrugs 100kgx20, 140kgx16x3

Macros

288g Carbohydrates

114g Fat

304g Protein

3,411 Calories

Have decided to bump calories up to 3,400 as no weight change at 3,200 over a period of ten days so must be around about my maintenance calories, my bodies still teaching me a thing or two!

[I Declare War 90]

Ouch!! Your finger got shredded bro :shock:

[jimmybro1 428]

Ouch!! Your finger got shredded bro :shock:

Yeah I'm hoping it heals quickly makes holding a bar a bit challenging at the moment. The most painful thing is the peeler cut through the nail to the skin underneath the nail which hurt like crazy with pressure on it.

[jimmybro1 428]

quads, hamstrings & calves

-high bar back squats 100kgx16, 120kgx14, 140kgx14, 160kgx6

-leg press 6 plates a side (PAS)x20, 7PASx16, 8PASx14, 4PASx14 pause & hold on pins

-stiffleg deadlifts 60kgx20, 80kgx20,90kgx16x3 (good stretch in hamstrings and glutes)

-seated leg curls 4 working sets last a drop set

-leg extensions single leg 4 working sets

-standing calves raises 5 working set rep range 25-16

Overall felt like a good workout but surprised i could only hit 6 at 160kg even though 140kg felt like nothing

[jimmybro1 428]

chest

Was a bit of a different workout more for fun than anything else the pump was incrediable. :shock:

- incline DB press 24kgx15, 30kgx15, 37.5kgx12, 44kgx12, 48kgx10, 48kgx8

- machine flies 50 reps, 40 reps, 30 reps, 20 reps, & 10 reps with increasing weight

- incline neck press 60kgx20, 80kgx16, 90kgx12, 90kgx8

- cable flies same reps as machine flies

This workout was extremely high volume way more than i am use to and was quite fun to do something different.

[jimmybro1 428]

Rest Day

Got to love rest days, just spent the day chilling in the sun and eating food!

Macros

327g Carbohydrates

79g Fat

308g Protein

Photo up-date of tanning gains

[jimmybro1 428]

Back

-Close V grip pull downs 3 working sets 16-8 reps

-BW Pull-ups 12x4 + 1x10 + 3 Negatives

-Rack Pulls 140kgx20, 160kgx16, 180kgx12x3

-Bent over barbell rows overhand grip 80kgx20, 100kgx3x14

-DB rows 50kgx16, 55kgx16 (really focused on contraction)

-DB Laterial Raises 16kgx16x3 (for fun)

Took SUAS's advice and adding an extra rowing movement in felt great and felt stronger amazing pump and the mind muscle connection was definitely there.

Heading off to Whangamata tomorrow to get my drink on for new years, will be back in the gym the 2nd if I have recovered by then. Unfortunately i'm one of the unlucky few that get terrible hangovers :evil: