Jump to content

Sorry!

This site is in read-only mode right now. You can browse all our old topics (and there's a lot of them) but you won't be able to add to them.

My New journal to Gain MASS!!!!

james123

By james123
in Workout journals

 Share

Recommended Posts

james123 Member

james123

Posted
Posted

Ive started this journal to hopefully give me more motivation and to watch my progrees.

Current Stats:

Height--- 6foot

Weight--- 70.1kg

Age 17

Bench 65kgx1

My Goals:

Be 74kg in 8weeks

Max Bench 75kg would like more but to be realistic

Also to stick at this journal and record my progress

Link to comment
Share on other sites
james123 Member

james123

Posted
  • Author
Posted

January 25th 2008 ARMS

Close Grip Bench

1x8x25kg

1x8x45kg

1x8x45kg

1x8x45kg

Seated db curls

1x8x12.kg

1x8x12.kg

1x8x12.kg

seated overhead tricep extension(holding one dumbell)

1x8x22.5kg

1x7x22.5kg

1x6x22.5kg

standing hammer curls

1x8x12.5kg

1x7x12.5kg

1x6x12.5kg

Standing Barbell curls

1x4x35kg PB Took everything i had

1x4x30kg

1x4x25kg

1x1x25kg

concentration curls

1x8X10kg

1x8X10kg

1x8X10kg was dying at this stage

Link to comment
Share on other sites
Luigi Veteran member

Luigi

Posted
Posted

yup skinny alright but gotta start somewhere .... as for your exercises lay off the bicep curls - what is it with young people training biceps so much, you wanna get big hit the mass/compound exercises like squats deadlifts bench military press bb rows !! they will build bigger biceps than curls alone will

Link to comment
Share on other sites
Laver Senior member

Laver

Posted
Posted

hey bro, your a unit!

That was what i looked like at about your age right before i started gym, cept I was not as tall as you, so slightly shorter limbs

All the best with your training go hard and I look forward to seeing the progress!

And also, I imagine your a hardgainer, so your biggest friend while training will be LOTS of good food at regular intervals, hardgainers also more susceptible to over training than other body types, so make sure u rest muscles well between workouts

Link to comment
Share on other sites
Pseudonym Veteran member

Pseudonym

Posted
Posted

You're 10kg bigger than I was when I started, man! :)

I don't think there's anything wrong with dedicating an entire workout to arms, especially if you've got long arms and have trouble putting sixe on them. But I'd agree with the others that you don't want to do it at the expense of other compound exercises, and probably you could do a bit less on biceps and a bit more on triceps than that last workout. Remember most of the size in your arms actually comes from your tricep.

What does your workout split look like for the week?

Link to comment
Share on other sites
james123 Member

james123

Posted
  • Author
Posted

Um i do a 5 day split

chest / back / legs / shoulders / arms (got the idea of it off big J)

Monday Chest

Dumbell Press

Bench Press

Incline Press

Dumbell Flys

Tuesday Back

Wide grip pull ups

Barbell bent over rows

Dead Lifts

T bar rows

Wednesday Legs

Leg Curls

Calf Raises

Lunges

Squats

Thursday Shoulders

Shoulder Press

Dumbell Raises

Shrugs

Military Press

Friday Arms

close grip bench

Seated db curls

seated overhead tricep extensions

standing hammer curls

concentration curls

Standing Barbell curls

This is my updated programme i think its quite good i really dislike squats but ill give them ago anyway and i dont have a spotter so i have to be careful.

Link to comment
Share on other sites
james123 Member

james123

Posted
  • Author
Posted

I dont know if my workout is overkill or not enough but ive only ever trained 3 times a week with full body workouts and to be honest that did jack shit. So im gonna give this 5 day a week thing ago all the samoan boys at school follow it also so thats saying something i guess.

Link to comment
Share on other sites
Pseudonym Veteran member

Pseudonym

Posted
Posted

Yeah, I often do a split that's very similar - I like it. I've only got two suggestions:

1) On arm day, as I said, swap one of the bicep exercises for a tricep

2) Shoulder press and military press are very similar exercises. Why not do your military press at the beginning when you're fresh, and do bent-over side raises at the end to hit your rear delts?

Link to comment
Share on other sites
  • 2 weeks later...
james123 Member

james123

Posted
  • Author
Posted

Chest

Dumbell flys

8x7.5kg

10x7.5kg

12x7.5kg

BenchPress

4x40kg

4x62.5kg

4x60kg

4x60kg

Incline Bench Press

4x50kg

4x40kg

4x40kg

Just got back form my trip at St beads college.

Was actually feeling rather strong for a week off definitly lost weight though from 6hour gaps between meals!!!

Link to comment
Share on other sites
  • 1 month later...
 Share
Go to topic listing


  • Popular Contributors

    Nobody has received reputation this week.

×
×
  • Create New...