Trying to gain mass

[Big_J]

Well i really need to put on some size if i want to be competitive in the junior section this year (specially if i want to qualify for nationals and be competitive) so i thought starting a journal will keep me up to date with strength and weight.

see how long this lasts haha

Monday 14th - Chest

Dumbell press (flat) - 40kgs x 12, 42.5kgs x 10, 45kgs x 6

Dumbell press (incline) - 30kgs x 12, 32.5kgs x 12, 35 kgs x 8

Bench press (flat) - 80kgs x 12, 90kgs x 8

Seated flys - 48kgs x 12, 54kgs x 10, 60kgs x 10

Chest press - 66kgs x 12, 78kgs x 8, 84kgs x 6

Cable crossovers - 24kgs x 20, 32kgs x 12

Food - Shit, Cardio - none

[Big_J]

Tuesday 15 - Back

Wide grip pull ups - Body weight x 12, x 10, x 8

Barbell bent over rows - 60kgs x 15, 70kgs x 12, 80kgs x 10

T bar rows - 50kgs x 12, 60kgs x 10

Seated rows (close grip) - 66kgs x 12, 78kgs x 10, 84kgs x 10

" (wide grip) - 60kgs x 12, 66kgs x 10, 72kgs x 10

Back extensions - 74kgs x 12, 74kgs x 12

Food - Shit, Cardio - none

will try and post up some pictures soon and do this monthly (maybe) and will weigh myself 2mro and do this fortnightly

Looking to start clean eating 2mro

[Mike Zero]

Sweet mate!

see how long this lasts haha

Hopefully longer than big bro's :pfft:

[diamond]

Food - Shit, Cardio - none

lol. we can all relate to that

[Big_J]

Wedesday 16th - Legs

Squats - 80kgs x 12, 100kgs x 10, 120kgs x 6, 100kgs x 10, 80kgs x 10

Leg press - 80kgs x 15, 100kgs x 15, 140kgs x 12

Lunges - 20m with 15kg dumbells, drop weight till failure (10m) x 2

Leg extensions - 18kgs x 12, 42kgs x 12, 54kgs x 10

Standing calf raises - body weight

feet straight - 20 reps

heels together - 15 reps

toes together - 15 reps ( no rest inbetween)

Food - 150g oats with protein powder x 2, 180g kumara with 200g chicken x 3 with 2 additional shakes during day

Cardio - none

pictures either loaded tonight or tomorrow morning

[poos_n_wees]

Food - Shit, Cardio - none

lol. we can all relate to that

:ditto: lol

What're your stats at the moment Big_J?

[Cammo]

Nice going mate!

I'm keeping an eye on your lifts in the gym just to make sure you aren't bullshitting :pfft:

[Big_J]

um stats, age 18, height bout 5,8, weight round 85 havent got on scales yet and bodyfat probably aroud 13-14%

pictures will be up 2mro morning

[Big_J]

haha yea cammo you can keep me honest!

[Big_J]

umm lets make tht bodyfat 15-16 probably haha

bloody humid thats y i was sweating so much, also cause i aint posed since nationals in october..

[chchardgainer]

ahhh 2guns bro, nice progress since last pics :nod:

[poos_n_wees]

Looking good dude :nod:

[Big_J]

thanks alot guys and girls altho i dont know if i have improved much since last time except for my bf% :pfft:

Thursday 17th - Shoulders

1 arm side cable raises - 12kgs x 12, 15kgs x 12, 15kgs x 10

seated DB press - 27.5kgs x 12, 27.5kgs x 10

DB front lateral raises - 10kgs x 12, 12.5kgs x 12, 15kgs x 10

DB side lateral raises - 8kgs x 12, 12.5kgs x 12, 12.5kgs x 10

Db seated rear delt raises? idk what it called - 7kgs x 20, 7kgs x 20, 9kgs x 15

Shoulder press machine - 54kgs x 12, 60kgs x 10

Food- well i tryed to start a full on clean mass diet but im not tht comited atm so maybe 3 good meals a day oats, chiken and kumara etc

[Pseudonym]

Nice work, bro. Are you right-handed? It looks like your left arm is quite a bit smaller. Great side tricep though!

[Big_J]

yea i am right handed.. altho idk whenever i hit front double biceps my right hand position is perfect and left is always not fully pulled in or is pulled in to far.. gota work on it.. they are basically even when i get them in the same position

but yea haha.. groceries,plates at gym natural to pick up with right hand

and when i trin arms i always start with left arm.. never do more than it can do

[Big_J]

Friday 18th - Arms

close grip bench - 60kgs x 20, 80kgs x 12, 60kgs x 15

Seated db curls - 20kgs x 12, 22.5kgs x 10, 22.5kgs x 8

seated overhead tricep extensions - 35kgs x 15, 40kgs x 12, 40kgs x 10

standing hammer curls - 17.5kgs x 12, 17.5kgs x 12, 20kgs x 10

triangle bar? pull downs - 66kgs x 15, 96kgs x 12, 96kgs x 10

concentration curls - 12.5kgs x 12, 15kgs x 10

straight bar pull downs - 66kgs x 12, 66kgs x 12

ezi bar curls - 25kgs x 12, 25kgs x 8

Decent workout today, thinking bout restructuring my back workout and leg days.. need to get more emphasis on hamstrings and lower back.. so dead lifts will b used next week (both types)

[2guns]

idk

this means 'I don't know' for all u old folk

[Big_J]

Monday 21st - Chest

DB bench press - 42.5kgs x 12, 45kgs x 8, 45kgs x 6

incline DB bench press - 32.5kgs x 12, 32.5kgs x 12, 35kgs x 8

BB bench press - 80kgs x 12, 80kgs x 10, 90kgs x 6

BB incline bench - 60kgs x 12, 60kgs x 10

pec fly machine - 48kgs x 12, 60kgs x 12

note - gyms AC was not on for some reason... was hot as fu*k in there.. that diidnt affect workout though, cables were broken so couldnt do them and couldnt be bothered doing chest press machine

feeling stronger a bit which is good, although chest is a bit hard without a spot, got 1 here and there though

[mclovin]

lookin all good bruv

[Big_J]

cheers bro

Tuesday 22nd - Back

Widegrip pull ups (Bodyweight) - 12, 10

Close grip pull ups " - 10, 8

BB bent over rows - 60kgs x 12, 70kgs x 12, 80kgs x 10

Dead lifts - 60kgs x 10, 60kgs x 10, 60kgs x 8

1st time ive done deadlifts damn it killed my forearms / grip and also my lowerback.. could realy feel it there. trying to focus on form and not go heavy as just starting out.. although 60kgs was pretty tough on the grip after 7-8 :oops:

Seated cable rows (close grip) - 72kgs x 12, 78kgs x 12, 90kgs x 10

" (wide grip) - 60kgs x 12, 72kgs x 12, 78kgs x 10

Good workout.. was to lazy to do latpull downs today haha no excuses

[chchardgainer]

Dead lifts - 60kgs x 10, 60kgs x 10, 60kgs x 8

1st time ive done deadlifts damn it killed my forearms / grip and also my lowerback.. could realy feel it there. trying to focus on form and not go heavy as just starting out.. although 60kgs was pretty tough on the grip after 7-8 :oops:

i was the same when i first started deadlifts but maybe even less weight

:pfft: ,when you get your grip/form sorted im sure itll skyrocket id say youll be doing over 100kg in less than 2 weeks..... watch some youtube vids if your still having trouble with the form 8)

[Big_J]

cheers bro good to know its not just me

nah got the form sussed.. had a trainer show me today.. he told me to go down as if im doing a squat and the bar was basically rubbing my shins most of the way.. and keepn back straight.

does that sound right?

[poos_n_wees]

Dead lifts - 60kgs x 10, 60kgs x 10, 60kgs x 8

1st time ive done deadlifts damn it killed my forearms / grip and also my lowerback.. could realy feel it there. trying to focus on form and not go heavy as just starting out.. although 60kgs was pretty tough on the grip after 7-8 :oops:

Your first time?? I thought they were a staple given your good back development. Shot, will be cool to see the changes :nod:

I scrape the bar up/down my shins as well... Nice to know that I won't be the only one with ugly shins

[Big_J]

I scrape the bar up/down my shins as well... Nice to know that I won't be the only one with ugly shins

haha but i wear pants everyday i train apart from legs, so just rubs the pants

[Big_J]

well my legs are actually pretty sore.. and i have legs tonight haha

soccer training started last night for the season which starts in april :shock:

so thats the first actual intense cardio (running) ive done since last season, wil see how legs goes tonight