Broseff

[broseff]

Hey Guys

Starting a journal to keep track of gains, for motivation and to get some advice from you all.

Current situation is have been doing a bit of training on and off for the last couple of years, looking to put on some serious muscle before sliming down for this summer (like to be able to see my abs)

Always had a bit of a problem with a high bf so although i dont mind putting on a bit to gain some muscle i dont want to make it too hard to take off at the end of the year.

Im a little injury prone i had a shoulder reconstruction about two years ago which i still feel, it limits what i can do in the gym but its alot better lately. I have had some pretty bad lower back pain which is my own fault for bad form on deadlifts.

Im 24 and around 20% bf

ill keep the journal up to date with routine and diet

cheers

[broseff]

Retrospective --- Arms Tuesday 29th

Triceps

3x10 dips

3x10x 20kg superset (skullcrushers + ezy bar benchpress)

3x12-10-8 Cable pushdown with flat bar

3x12-10-8 cable pushdown with rope

Biceps

ezybar curl

12x 20kg

10x 25kg

8 x 30kg

Incline bench db curls

12x 14kg

10x 16kg

8 x 18kg

cable flat bar curl

12,10,8

hammer curl

12x16kg

10x18kg

8x20kg

dont remember diet exactly

[broseff]

Retrospective ---- Back Wednesday 30th

lat pullovers using cable machine + ropes

12,10,8,6

db rows on bench

12,10,8

30kg,32kg,34kg

closegrip pulldown machine

12,10,8

bb rows

12x 40kg

10x 50kg

10x40kg (lol sore lower back)

Deadlifts

12 x 40kg

10 x 60kg

6 x 80kg

[broseff]

Shoulders

behind the neck shoulder raise machine (have to limit motion due to shoulder)

12x 40kg

10x50kg

8x 55kg

front shoulder db raises

12 x 14kg

10x 16kg

8 x 18kg

Lateral shoulder db raises

12x 10kg

10x 12kg

8x 14 kg

Cable machine upright row

12,10,8,8

Cable machine lateral raises

12,10,8 (this one kills my bad shoulder find i am assisting my bad shoulder and focusing mainly on the negative)

Machine shrugs

12x40kg

10x 70kg

8x 80kg

8 x 95kg

Diet

8:00am -250g left over kumera and 2 whole eggs

11:00am - 2 chicken thighs 300grams peas 100 grams kumera

1:00pm Preworkout - Jack3d

2:30pm post workout 1 tin tuna x 300 grams peas (love peas)

6:00pm - beef stew minus the potatoes

8:00pm - 250grams lite cottage cheese + bit o chillie sauce

Just bought some shotgun protein powder as ran out of last batch week before

[broseff]

Friday - had a stressfull day at work didnt finish till late so missed the gym, ended up going to a bbq with some mates so had a few glasses of wine (no beer)

Diet

8:00 bowl of cornflakes

11:00 Beef Stew + potatoe

1:00 Beef Stew + potatoe

6:00 beef and veg kebabs + pork and salad (and wine)

not a great success but managed to miss the late night carbs

[broseff]

Today

Chest

incline db press

12x 22kg

10 x 24kg

6x 26kg

Incline db flies

12 x 14kg

10x 16 kg

8 x 18kg

Machine press

12x 50kg

10x 60kg

8 x 70 kg

6 x 80kg

10x 60kg

12 x 40kg

Good pump was alternating arms at the end to really fatigue the chest

Machine flies

15,12,10

Ezybar close grip press

30kg x 10 (switched to smith machine but was a bad idea and chest was too fatigued to continue, wont make that mistake again)

Diet

8:00 Bowl of cornflakes light blue milk + 2 whole egg dolop of cottage + 2 wholemeal bread

10:00 Beef Stew

1:00 post workout 100 grams of biltong, some left over stew (finished it)

4:00 Tuna patties and 100 grams of lentils

8:00 Tuna patties cottage cheese 50 grams lentils

before bed bowl of light yogurt

[broseff]

Legs

Im having real problem with my lower back, its really pinching with any weight on it, was unable to do squats today after the initial warm up.

I find with any form of leg press i am using my hands to "stabilise" my knees this limits the pain in my lower back, does anyone else with lower back pain find that this helps?

Legs

squats (warmup)

15 x 40kg

10x 60kg

Leg press,

15 135lb

12 145lb

12 155lb

quad extension

15 x 65

12 x 75

10x 75

Usually do superset for leg press and quad extension but somone was hogging the machine.

Hack squat machine

15 x 135lb

12 x 145lb

10 x 155lb

Hammy Curl

15 x 65

12x 75

10x 75

Standing Calf raises

20,15,12

Seated calf raises

15,12,10 X 40kg

Diet

8:00 2 wholemeal bread, 2 whole eggs, 75 grams cottage cheese + tabasco

11:00 Tuna patties, onion salad and lentils (olive oil)

3:00 Chicken and brown rice

7:00 Chicken and peas

10:00 (anticipating) cottage cheese before bed

[Shutupandsquat]

All good doing warm up sets with squat but you should do some proper working sets on squats as well IMO

[Phedder]

All good doing warm up sets with squat but you should do some proper working sets on squats as well IMO

Im having real problem with my lower back, its really pinching with any weight on it, was unable to do squats today after the initial warm up.

:wink:

Broseff, Google or youtube the "agile 8" some great stretches and exercises in there that could help you out, loosen up your hips and groin and your lower back will thank you for it.

[broseff]

All good doing warm up sets with squat but you should do some proper working sets on squats as well IMO

Yeah it didnt start out as a warmup it just ended up as that because of the lower back pain.

Broseff, Google or youtube the "agile 8" some great stretches and exercises in there that could help you out, loosen up your hips and groin and your lower back will thank you for it.

Thanks phedder will give those a try, think i should hit up the physio/chiropractor as well. Ill let you know how i find the stretches

How much stretching do you guys incorporate into your exercises?

[Shutupandsquat]

All good doing warm up sets with squat but you should do some proper working sets on squats as well IMO

Im having real problem with my lower back, its really pinching with any weight on it, was unable to do squats today after the initial warm up.

:wink:

Broseff, Google or youtube the "agile 8" some great stretches and exercises in there that could help you out, loosen up your hips and groin and your lower back will thank you for it.

I read that and just completely forgot ahaha. My bad

[broseff]

arms

dips

3x10 bodyweight

superset (ezybar skull crushers/close grip press)

3x10

flat bar cable machine pushdown

10x40kg

8x45kg

8x 50kg

Overhead rope extensions

10x 25

8x30

8x35

Bi's

ezy bar curl

10x 25kg

8x 30kg

6x 35kg (couple of cheat sets to focus on the negative)

incline bench db curl

10x 16kg

8x 18kg

6x 18kg (left arm really struggling i think due to my shoulder)

cable machine curls

10,8,6

finished off with some db preacher curls with my left arm as its a lot weaker at the bottom of the curl

diet

8:00 left over brown rice and chicken

10:30 post work out same as above

12:30 big korean feed thanks to work lots of meat and side dishes - no rice

6:00 stirfried beef and peas

10:00 may have some cottage cheese before bed

[broseff]

Back

lat rope pulldowns

12x 35kg

10x 40kg

8x 45kg

8x 50kg

close grip pulldowns

12x 85

10x 95

8x 100

6x 125

hammerstrength row

40kg x 12

60kg x 10

70kg x 8

db row

10x30kg

8x 34kg

6x 36kg

seated upright row widegrip

12,10,8,8

left out the deadlifts today because didnt want to f*ck the lower back too much, a good session of stretching at the end of each gym session is helping me out i think.

diet

8:00 left over brown rice and chicken

10:00 sandwhich with stirfried beef and onions bit of left over peas

1:00 6 inch sub from subway soct + black coffee 1 sugar

post work out 60grams protein powder + water

7:00 2 fillets of fish large salad

before bed 1 scoop protein powder 100 grams of cottage cheese blended with milk (not bad at all kinda like a choc cheesecake)

[broseff]

shoulders

db shoulder press

10x12 kg

8x 16kg

8x 18kg

6x 20kg

hammer smith shoulder press

10x40kg

8x50kg

4x60kg (struggling)

front shoulder raises

10x16kg

8x18kg

6x20kg

lateral shoulder raises

10x14kg

8x16kg

6x18kg

Upright cable row

10x40kg

8x45kg

8x50kg

6x55kg

lateral cable raises

12,10,8,8,6

machine shrug

10x40kg

10x80kg

8x90kg

Diet

8:00 two kumera fish cakes and 1 egg

11:00 fish and salad wrap + piece of kumera

1:00 postworkout 60grams protein shake

4:00 bowl of chillie

9:00 chillie

[broseff]

Good chest workout on thursday

incline db press

12x 20

10x 26

8x 30

8x32

Incline db flys

12x 14kg

10x16kg

8x18kg

Hammersmith press

12x50kg

10x60kx

8x70kg

8x80kg

6x90kg

8x70kg

10x60kg

12x40kg

(love this machine)

machine flies

12

10

8

6

3 x10 sets of 30kg close grip ezybar press

dont remember diet but no cheats

[broseff]

Had Friday off

Kept the food high except for the protein shakes which i missed.

Sat did legs

superset (leg press + leg extensions)

12,12

10,10

8,8

6,6

I had a mad wobble on after this

Hack squat machine

15,12,10

150-200lb

Ham Curls

15,12,10,8

Standing calf raise

heavy as it goes

15,12,10

Diet

8:00 2 egg, cottage cheese 4 wholemeal bread + tabasco

11:00 Chicken and brown rice and capsicum salad (avo,tomatoe,oo)

1:00 pwo 60 grams pp + creatine

3:00 Same as 11

8:00 some beef stew

4:00am had plenty o drinks and a feed of chicken and brown rice (friends got bk, so was a good comprimise)

Sunday was a right off no gym and diet was very carb heavy as always with a hangover,

12:00 peanut butter (natural) and 1 banana sandwich + cottage cheese hummus and avocado sandwich

2:00 spagetti with vegetables and chorizo sausage

6:00 same as above

8:00 same as above

[broseff]

Monday

Arms

Tris

superset (skullcrusher, close grip press)

12,10,8 of each at 30kg

Dips

10,10,10

Had to do these assisted as my arms were tired from doing superset first.

Cable push down with flat bar

15,12,10,8

Overhead extension with rope

15,12,10,8

Bicep

ezybar curl

10x 30kg

8x 35kg

6x 38kg (focus on negative)

Incline bench db cul

12kg x 10

14kg x 8

16kg x 8

cable rope curl

12,10,8

Diet.

9:00 2 egg cottage cheese + 4 wholemeal bread

11:00 left over spagetti and choriza with cottage

2:00 pwo 60 grams protein and creatine

5:00 chicken soup with vegetables lot o chicken hearts in there aswell.

8:00 Maybe more soup or cc

[broseff]

Tuesday

Back

Hammersmith lat pull down

12x 30kg

10x40kg

8x 50kg

8x 50kg

Close grip lat pulldown

12x 85

10x 100

8x 125

db bench row

12x 30kg

10x 38kg

8x 42kg

6x 46kg

straight arm rope pulldown

12,10,8,8

Wide grip row

12x 20kg

10x 30kg

8x 40kg

Diet:

9:00 2 egg 2 chorizo 2 bread

11:00 had something but cant remember( no cheat)

1:00 pwo 60grams protein and creatine

7:00 curry and naan

10:00 bit more curry

[broseff]

Wednesday

chest

incline bench

12 x 20kg

10x 24kg

8x 28kg

need a tp because i could easily go heavier but not confident

incline db flies

12x 14kg

10x 16kg

8x 20kg

6x20kg

had a revelation today after these two exercises my shoulders were burning!!!. i guess i have the incline to steep so next session im gonna drop it to a slight incline in order to target the chest more.

hammersmith press

12x 60kg

10x70kg

8x 80kg

6x 90kg

8x80kg

10x70kg

12x 40kg

machine fly

12,10,8,8

tbh it wasnt a great session, i was really pumped to begin with and had a good session on the hammersmith but the incline exercises were average

diet

9:00 curry rice and naan

11:00 same as above with cottage

2:00 pwo 60grams protein creatine

5:30 heaps of chicken hearts grilled and big salad

8:00 60grams protein shake

[broseff]

Shoulders

db shoulder press

12kgx10

10x14kg

8x18kg

6x20kg

Hammersmith shoulder press

10x20kg

8x25kg

8x25kg

Front db raises

12x14kg

10x16kg

8x18kg

Lateral db raises

12x 12kg

10x14kg

8x16kg

Upright cable row

12,10,8,8,6

Machine shrugs

12x 40kg

10x 80kg

8x 120kg

10x 100kg

21x 80kg

Machine rear delts

12,10,8,6

Diet

Dont have alot of food left gota go for a shop!!!

9:00 half cup of oats and 60grams protein

11:00 4 wholemeal bread 1 can tuna + slice of cheese

2:00 pwo 60grams pp + creatine

6:00 some left over tuna Gota find another meal!!!

9:00 sludge