Long road ahead

[Spacebound]

Hi everyone,

Ive been gyming for about the last to years on and off and in that time ive gained 12kg, i used to weigh 60kg. Ive been a pretty useless gym rat but in that time ive learnt alot about body building, although still have alot to learn. 

So anyway im 20, 180cm and currently weighing in at 74kg (17/8/2013). Ive recently decided its time to get serious about making some gains so about 11 days ago i brought a note book and sorted out my routine and since then ive gain 2kg. Most of that is probably water weight as ive started taking creatine mono, but i feel ive put on some muscle too. 

My current goal is to reach 80kg and be around 10%bf im probs about 16%(complete guess) currently.

My routine is basically a five day split 

Chest

• Flat barbell bench
• Incline barbell bench
• Incline dumbell flys
• Chest press
• Pec Dec

Back

• Deadlifts
• Bent Over rows
• Wide grib lat pull down
• V-Bar pull down

Legs

• Barbell Squats
• Leg Extensions
• Leg press
• Leg curl

Shoulders

• Dumbell Miltary Press
• Dumbell Side Raises
• Dumbell Front Raises
• Rear Dumbell Flies

Arms

• Preacher Machine + Rope pull down (superset)
• Dumbell Curls + Weighted dips (superset)
• Lying down cable straight bar curls + ez-bar-type cable extentsions (super set)

 

Please feel free to tell me what you think i wont be offended.

[Spacebound]

Ill post up what ive done since Day 1 of new routine.

Day 0 Back but never wrote it down

Day 1 7/8 Chest

Flat bench Barbell 60kg x6 x6 x5 x5 x4 x3

Incline bench Barbell 50kg x7 x6 x5 x4 x3 x4 

Pec Deck 40kgx10  47kgx9 x10  40kgx8

Chest Press 30kg x9 x10 x10 x10

Incline chest fly dumbell 12kg x8 x7 x6 x6

 

Day 2 8/8 Shoulders 

Dumbell MP 18kg x12  20x12 x6 x5 x5  16x8 x8 x8

Side raises DB 6kg x14 x12 x10 x10

Front Raises DB 8kg x12 x12 x11 x12

Rear DB Fly 4kg x14  6kg x10 x8 x8 x8

 

Day 3 9/8 Legs

Squats Barbell  60kg x6 x7 x7 x6 x5 x4 x4

Leg Press 120kg x10 x12 .......... Became light headed, dizzy and felt like vomitting (srs) so called it quits for the day

Day 4 10/8 Arms

SS1 Preacher machine Curls 39(weight) x15  46x12  53x8  53x6  53x4  39x8

SS1 Rope pull down 8(resistance)x15  9x14  10x7  8x12  7x13  6x15

SS2 DB Curls 10kgx14 x13 x15  12kgx11 x11

SS2 Weighted Dips Bodyweightx17  15kgx9 x7  10kgx12 x7

SS3 Lying Cable Bar Curls 36kgx12  41kgx10 x10 x7 x6

SS3 Ez bar cable extentsion 32kgx15  41x17  50x12 x9  41x12

 

Day 5 Rest Day 11/8

 

Things to be Noted

• Throught these days i was finding what weights i could lift
• Im aiming for strenght and size, so im going for lower reps x more sets on big compounds movements

 

Ill post days 6 to 11 after some food haha

[Spacebound]

Day 6 Chest 12/8

Incline Barbell 50x10 60x6 60x5 60x3 50x9

Flat barbell 60x4 50x7 50x5 50x6 50x5

Incline DB Fly 14x8 x5  12x8 x7 x7

Chest Press 30x7 x12  40x5  30x9 x9

Pec Deck 47x10 x8 x7  40x7

 

Day 7 Back 13/8

Deadlifts 90kg x5 x5 x5 x6 x3 x6 x5  70x7

Lat Pull down 90kgx8  100x5 x8  90x11 x9

Bentover BB Rows 50kgx6 x7 x7 x7 x5

V Bar pull down 33kgx10  47x12  54x8  47x9 x10

 

Day 8 Shoulders 14/8

DB MP 18kgx14  22x8 x5  20x7 x7 x5 x5  18x7

DB Side Raises 8kgx 9 x9 x7 x7 x6

DB Front Raises 10kgx8 x6  8kgx12 x14 x8

DB Rear Fly 4kgx14  6x12 x10 x13 x11

 

Day 9 Chest 15/8

Flat Bench 50x10  80x4  80x2 70x5  70x3  50x4(drop set)

Chest Press 30x10  50x5  40x7  30x5  

Pec Deck 40x10  61x6  61x5  54x8  

Called it a day after that was feeling f#cked as, still dont know how i did 4 reps of 80kg.

 

Day 10 Rest 16/8

 

Day 11 Legs 17/8

BB Squats 50x8  60x8  70x4 x4 x3 x4(had pauses of a couple of secounds between each rep)

Leg Extentsion 120x12  150x11  165x10  180x6  150x10

Leg Press 120kgx8 x10  130x10 x9   (legs were feeling super pumped and tight)

Seated Leg curl Machine 40x12  54x5  40x12 x10 (took it easy on these)

 

Cant wait for tomorrow!!!

 

[Spacebound]

Day 12 Arms 18/8

SS1 DB Curls 14kgx12 x12 x9 x11 x8

SS1 Dips BWx20  10kgx15  15x11 x10 x9  10x9

Machine Preacher Curl 46x11  53x4  46x4  39x7 x6

SS2 Ez bar cable extentsion 7x18  9x17  11x13  13x4  10x8

SS2 Lying Bar Cable Curls 8x10  9x9  9x6  8x8  7x8 

Rope Cable extentsions 5x13  7x7  6x9  5x10

Couldnt do three supersets as per usual as shit was taken, workout felt a bit average in terms of exercises but arms felt like they were going tear haha.

For anyone thats interested my diet usually goes like this

Meal 1 Protein shake/Up&go energise, banana, two weetbix

Meal 2 Approx 1 cup rolled oats, 200g diced peaches, 150g yogurt

Meal 3 Scrambled eggs (3 whole eggs and 1 White), 2 slices toast

Meal 4 4 Slices Bread with Jam, Banana, Up&go Energise

Meal 5 100g fish usually gurnad and handful of chips (i know not that great)

Meal 6 Dinner which is usally pasta/rice, meat and veges.

Post Work Out is ON whey 1 scoop

Also 5+grams of creatine mono a day

 

Any suggestions let me know, cheers for reading.

[Spacebound]

Day 13 Back 19/8

Deadlifts 60x10  80x10  90x8  100x6  110x1  100x5  100x5  100x5

Bentover Rows 60x7 x6  50x11  55x7 x6 x7

Lat pull downs 80x12  100x10  110x5  100x7  90x11 x8

V-Bar pull down 47x10  54x8  61x5  54x6  47x9

 

Work out felt mint today, took some Optimum Nutrition Amino Energy today and was feeling psyched. Not 100% happy with my rows, need to improve strenght there

[Spacebound]

Day 14 Chest 20/8

Barbell Bench 50x12  60x12  65x5  65x4  60x6 x6  70x3  65x4 Only had spotter on the last 2 sets so i could push myself 

Incline BB 50x10  60x4 x4 x3 50x5

DB incline flys 14x7 x7 x5 x5  10x12

Chest Press 40x5  30x9  35x7 x7

Pec Dec 54x7 x5  47x10 x6 

 

 

[Spacebound]

Day 15 Shoulders 21/8

Smith Miltary Press 40x12  50x5 x4  40x5 x3 x2 

Side Raises DB 8x10 x10 x9 x7 x6

Front Raises DB 8x10 x10 x7 x6

Rear Flys 4x10  6x9 x8 x6

 

Hoping to do legs later today, looking foward to it.