My workout journal

[SamWelly]

Too many reps, not enough weight. Good incline press though, is it using a machine? Anything over 100 is pretty fucking good IMO.

You need protein in the morning too - I aim for a min of 100grams before midday, 350 before workout, 150 after. Carb up a bitt before workout as well.

You cant shape your chest either bro :pfft:

[rotangs on]

Usually I'd use less reps and more weight but didn't want to aggrevate my lower back until it's healed up fully. Should be sweet end of the week. The sharp pain isnt there anymore just a moderate controllable ache.

Will get back into lifting heavy next week. For now just doing what I can.

Today

25 minute ab workout.

6 sets of front and reverse neck extensions using a towel and 10kg weight.

[rotangs on]

Today back not sore so didn't do anything to aggrevate it so I can hit my legs tomorrow :pray:

So I just hit the delts and traps.

Deltoids

Military Press

1x12 reps - 40kgs

1x10 reps - 50kgs

2x8 reps - 60kgs

Arnold Press

1x12 reps - 20kgs

1x10 reps - 24kgs

1x8 reps - 28kgs

Traps

Upright rows

1x12 reps - 30kgs

1x12 reps - 40kgs

1x10 reps - 45kgs

Smith machine shrugs

1x16 reps - 60kgs

2x10 reps - 100kgs

Intensity today was good, got this workout pumped out quickly. Hopefully my back tomorrow is alright to get back into legs, haven't touched them since two sats ago. Can't wait \:D/

[rotangs on]

Finally got onto the legs. I feel it could have been better but didn't want to risk the lower back situation, will go hard next week on them.

Barbell Squats

1x12 reps - 60kgs (warmup)

1x8 reps - 80kgs

1x8 reps - 100kgs

1x8 reps - 120kgs

1x6 reps - 130kgs

Narrow stance Barbell Squats (

1x12 reps - 80kgs

1x12 reps - 100kgs

Hack squats

1x8 reps - 200kgs

1X8 reps - 240kgs

1x6 reps - 280kgs

Leg press alternating heel - toe - 3 sets to failure. If I have to work all weekend standing which will probably be the case, didn't want to annihilate my calves. Calves early next week.

[SamWelly]

Mean leg strength bro! How much can you press?

Shoulder workout is pretty sweet too. Upright rows put way too much stress on the joint in my opinion tho! You should try doing 5 sets of military as well.

[rotangs on]

Cheers bro. umm press not sure, at my old gym i think around 200 - 240 that was about two months ago though.

But at city fitness we only have the womens press machine where you sit straight and push...and change weights with a pin :pfft:

I've always liked upright rows, they build the traps up good IMO. But only using a moderate weight not going heavy. Sweet bro i will try more on military, i thought 60kgs was doing well but your doing 120 :doh:

[SamWelly]

Haha Millitary press is something that takes a while to get strong at, but a lot is technique. Dont go below your mouth on the way down (Shoulder joint in vulnerable position below that point and it is no longer the deltoids that are being used, more chest and upper back). Try them standing till you get to 100kg, it adds a lot of mass and tightens your core up.

[rotangs on]

Sweet yeah usually I take it to chin and I was using the olympic bar and two 20s standing, thought I looked cool until I read you doing 120

[disasterpiece]

Yeah bro way better, All I do is Flat and Incline, or Flat and Decline. Put another inch on my chest in the last 8 weeks as well

mean as, how much do you bicep curl

[blairandkelly]

1: 1 1/2 cup rolled oats, 1 apple, 1 scoop creatine, 1 multivitamin, 1 glass water

--Gym-- 250ml with berocca for energy. 1 litre water

2x BCAA Pills

2: 1 Protein shake, 6 egg whites - 2 yolks. 1 glass water

3: 300g Chicken breast, 100g lettuce (guessing on the lettuce) 1 glass water

4: 1 cup rolled oats, 200g tuna, 1 glass water

5: Half whole brocolli, 2 carrots, 500g chicken breast

6: 200g chicken breast

7: 1 protein shake (before bed)

id split your 3rd and 5th chicken up alil 800 gs of chicken in two meals is overkill imo unless on a mean ass cycle or unless you got guns like big ronn,

maybe have chicken 1st up , and carb meal post gym?

[rotangs on]

I'm trying to eat 1kg of chicken a day and going to start having a whole kumera with it for carbs.

Also I don't usually go to the gym in the mornings mostly in the afternoon when I will have a carb meal an hour before going to the gym.

My diet will continue to change until I get it right.

[SamWelly]

blairandkelly is spot on bro. Split it up big time.

I'll chuck my diet up in my workout journal if you want to take a look. Protein requirements are based more off lean body mass than body weight alone. I got to 108kg at 12%bf eating 600gram chicken, 2 shakes, and 8 eggs only (plus carbs and vegies n shit).

A 80kg chubby bastard doesn't need as much protein to put on another 5kg of muscle, than a ripped to shreds 80kg person IMO. Untill you get low in bodyfat, and closer to 100kg lean muscle you should be able to grow well on 350gram protien - I currently aim for 500-600grams - which is probably overkil.

[SamWelly]

Yeah bro way better, All I do is Flat and Incline, or Flat and Decline. Put another inch on my chest in the last 8 weeks as well

mean as, how much do you bicep curl

Ha, f*ck I dunno. Don't do bicep curls. All about the CG lat machine pullups and cable machines for biceps :wink:

[rotangs on]

Pumped out a quick chest and bicep workout before. Was a bit weird though, John Keys and a few other MPs were in the gym for some reason...not working out just talking etc, changed the atmosphere of the gym :?

Anyways...

Chest

Flat Bench

1x12 reps - 60kgs (Warmup)

1x8 reps - 100kgs

1x8 reps - 110kgs

1x5 reps - 125kgs

Dips

3 sets of 8 with just my own bodyweight. No straped weights.

Incline Dumbell press

1x12 reps - 32kgs

1x8 reps - 36kgs

1x8 reps - 38kgs

1x8 reps - 40kgs

I don't usually do dumbbells for chest so the weights aren't that great.

Biceps

Standing barbell curls

1x12 reps - 35kgs

1x8 reps - 40kgs

1x8 reps - 45kgs

1x5 reps - 50kgs

Standing concentration hammer curls

1x12 reps - 20kgs

1x8 reps - 22kgs

1x8 reps - 24kgs

Biceps could have been better. Wasn't really in the mood today, will try better next time. Going to try my 1 rep max on bench in the next week or two at 140kgs.

[rotangs on]

blairandkelly is spot on bro. Split it up big time.

I'll chuck my diet up in my workout journal if you want to take a look. Protein requirements are based more off lean body mass than body weight alone. I got to 108kg at 12%bf eating 600gram chicken, 2 shakes, and 8 eggs only (plus carbs and vegies n shit).

A 80kg chubby bastard doesn't need as much protein to put on another 5kg of muscle, than a ripped to shreds 80kg person IMO. Untill you get low in bodyfat, and closer to 100kg lean muscle you should be able to grow well on 350gram protien - I currently aim for 500-600grams - which is probably overkil.

Sweet bro post up your diet. I don't think I need as much food as you ATM. Post it up bro will give me a few more ideas to change my diet til I get one I like and making good gains.

I find my bodyweight has dropped slightly, I was 110kgs 3 weeks ago, now i'm 106. But that was obviously fat and water retention.

[SamWelly]

125kg for 5 reps... Good shit bro! That aint half bad :clap:

[blairandkelly]

125kg for 5 reps... Good shit bro! That aint half bad :clap:

some good numero s bro

[rotangs on]

Some measurements.....Still little :oops:

Age: 20

Height:190cm

Weight: 104.5 - 106kgs

Arms: 41cm

Chest: 110cm

Waist: 92cm

Hips: 99cm

Thighs: 69cm

Calves: 45cm

[Luigi]

Some measurements.....Still little :oops:

Age: 20

Height:190cm

Weight: 104.5 - 106kgs

Arms: 41cm

Chest: 110cm

Waist: 92cm

Hips: 99cm

Thighs: 69cm

Calves: 45cm

lol your still a lot bigger than some of us man!!

[SamWelly]

Bro I am a lot leaner than you. No way on earth your waist is smaller than mine!

Personaly bro I would lean down a bit, then start to add mass.

Pretty fucking good measurements from such little training. I started with 14inch arms hahaha looked like I had string hanging from my shoulders :pfft:

[rotangs on]

Yeah you're leaner than me. My stomach seems to be where most of my fat is on my body, my upper abs are visable standing up but thats it at the moment. Maybe I need to up the cardio from nothing to doing some

[teamfatboy]

Pretty good measurements from such little training. I started with 14inch arms hahaha looked like I had string hanging from my shoulders :pfft:

But not any more, according to your journal...how long did that take? I'm slowly moving from string to twine... :roll:

[SamWelly]

Haha yeah bro might be a good idea. Wasn't trying to sound like a c*nt, just thought you must have measured from the wrong point.

Took me 2.5 years to add 5 inches to my arms. Most of the mass is in my triceps, bi's grow enough with back excersizes. Hit the Tri's HARD, heavy dips, skull crushers, etc...

[rotangs on]

I just re-measured and my waist is more 95cm. Maybe you just have bigger abs? or something like that.

How bout you stop lifting weights...so when we are out on the town I look bigger

[SamWelly]

Hahaha yeah maybe. I think I hold any fat I have around my core anyways...

Hahaha yeah bro, I don't think many guys liked us checking out the girls Never had so many bad looks in my life. Haha walked in on my flatmate going at it when I got home. Funny shit, I'll get a photo next time.