divine proportion

[craig.j]

Ok ok, enough mucking around. Its time to get serious.

This year I have seen minimal results in terms of strength and size. I have decided to start a journal as a way of;

1. Increasing motivation (don’t wanna be posting the same lifts up al year :clap:

2. Hopefully getting some sweet advice from people have already been there and done that :nod:

3. Recording results to see if I am improving :shifty:

I am 22 years old and weighing in at 75kg at the moment with approximatley 12-13% bf

my goals for this year are to weigh in at 75kg @ 6-8% bf before New Year

I also want to increase my strength throughout the year my lifts at the moment are as followed. Increasing these lifts are secondary goals although I would like to bring up my deads and squats.

Bench: 110

Squat: 130

Dead: 150

Atm I am doing a 3 day split with;

1. Pushes (chest and shoulders)

2. Pulls (upper back)

3. Legs and lower back

4. Day off

5. Repeat (works out that I train a body part three times every two weeks)

I plan on doing a slow bulk throughout the year, and start cutting around October. That gives me another 16 weeks or so to put on some more size before the dreaded cut.

Please make any suggestions/criticisms as I go along ill take it on the chin. Il think about posting some pics of me up if that will help with critiques or motivation, il see how it goes :grin:

[Laver]

All the best with your goals,

How tall are you?

[teamfatboy]

Those are pretty good lifts already, but there's gonna be some good advice coming your way!

All the best.

[craig.j]

Legs and lower back

Squats

60x10

(belted up)

100x12 ,7.5 (failed) was aiming for 12,10,8

80x12

Seated calf raises

35x20,20,20

Dead lifts

60x12

90x12

110x8 (belted)

Lying leg curls

35x12 (kg)

45x12

45x9

Warm down

5min bike

[craig.j]

All the best with your goals,

How tall are you?

hey bro im a bit ov a shortie. im 172cm so probably knee high to a grass hopper :pfft:

[Optimass]

I would seperate legs & Back. Your legs will need more work to achieve good gains ... and deadlifts are key to a thick back and will also be more beneficial in your current split if your back is done on a day of it's own.

how long have you been training?

[craig.j]

I would seperate legs & Back. Your legs will need more work to achieve good gains ... and deadlifts are key to a thick back and will also be more beneficial in your current split if your back is done on a day of it's own.

how long have you been training?

hey thanks for the advice optimas, i have been training (semi :oops: ) serious for a year and a half but not as much as i would like.

my old split was a 4 day doing back + deadlifts, chest, off, legs, shoulders + arms i have recenly changed as i want to get my frequency up for a bit. im thinking of changing back (my old split) as i just dont have time/energy for a good leg and lower back workout.

[Optimass]

Yeah ... i like your original 4 option too mate. Apart from the ease in planning your time ... your body is going to recover more allowing for more intesity in each session. in my experience this will get you to your goal quicker. :nod:

[teamfatboy]

my old split was a 4 day doing back + deadlifts, chest, off, legs, shoulders + arms i have recenly changed as i want to get my frequency up for a bit. im thinking of changing back (my old split) as i just dont have time/energy for a good leg and lower back workout.

I'm with Optimass - if you want to work hams, do stiff-leg deads on leg day.

In case it helps, my current four-day split is legs, back/triceps, biceps-abs, chest-shoulders, normally three sets per bodypart (except legs - that's 2 quads, 2 hams, 3 sets apiece). Of course, I'm training for very different objectives

[craig.j]

my old split was a 4 day doing back + deadlifts, chest, off, legs, shoulders + arms i have recenly changed as i want to get my frequency up for a bit. im thinking of changing back (my old split) as i just dont have time/energy for a good leg and lower back workout.

I'm with Optimass - if you want to work hams, do stiff-leg deads on leg day.

In case it helps, my current four-day split is legs, back/triceps, biceps-abs, chest-shoulders, normally three sets per bodypart (except legs - that's 2 quads, 2 hams, 3 sets apiece). Of course, I'm training for very different objectives

whats your objective?

[teamfatboy]

I'm with Optimass - if you want to work hams, do stiff-leg deads on leg day.

In case it helps, my current four-day split is legs, back/triceps, biceps-abs, chest-shoulders, normally three sets per bodypart (except legs - that's 2 quads, 2 hams, 3 sets apiece). Of course, I'm training for very different objectives

whats your objective?

Perhaps I phrased that wrong - maybe what I shoulda said is that my TRAINING would be different 'cos I'm in my 40s, only really started bb-ing twelve months ago after being a roadie (cyclist).

Actual objectives are to A) Dump % bodyfat (from 16% down to 10) and B) shape and tone - bring upperbody quality up.

[poos_n_wees]

Bench: 110

Squat: 130

Dead: 150

For 75kgs.. these are sick lifts :nod:

Atm I am doing a 3 day split with;

1. Pushes (chest and shoulders)

2. Pulls (upper back)

3. Legs and lower back

4. Day off

5. Repeat (works out that I train a body part three times every two weeks)

I do a split thats sorta similar to yours. 'Cept it looks more like:

1. Horizontal push & pull (lower back, chest - ie. bench & row)

2. Heavy quads; light hammies

3. Day off

4. Vertical push & pull (upper back, shoulders - ie. pullups & shoulder press)

5. Heavy hammies; light quads

6. Day off

7. Day off

Accessories like bis/tris/calves/abs.. are usually thrown in where I see fit.

Just another way of organising things, if you're that way inclined! :grin:

Good luck with your goals though, will be checking in on your progress \:D/

[craig.j]

Bench: 110

Squat: 130

Dead: 150

For 75kgs.. these are sick lifts :nod:

Good luck with your goals though, will be checking in on your progress \:D/

hey thanks poos, this was a real balls to the wall effort in the gym. so the journal must be working 8)

[craig.j]

Bench: 110

Squat: 130

Dead: 150

For 75kgs.. these are sick lifts :nod:

Good luck with your goals though, will be checking in on your progress \:D/

hey thanks poos, this was a real balls to the wall effort in the gym. so the journal must be working 8)

[craig.j]

5/6/08

Back, bi’s, and tri’s

Ok this session was doomed from the beginning.

I usually skip a warm up as I have never really had problems with injuries before, but it finally caught up with me. Jumped on the seated row where I proceeded to do several warmup sets when I got this stinging sensation from either my spine or a muscle close to it. being young and dumb I didn’t let this stop my workout

Seated row

70x20,15

100 x 12

130 x 7 (ouch)

100 x 12

Lat pulldown (wide grip)

70 x 12

100 x 12,12,12

Smith machine bent over row

40kg, 12,20,20

Seated bumbell curls

12.5, 12,12,12

Contraction curls

8kg, 12, 10,7

This workout was just a light muck around as I pinched my back and I just trained lower back the day before. Will have to set up a proper split next week. :roll:

[biggurl27]

Bugger well you did OK considering :wink: I don't know how you young fellas damage yourselfs, I'm an old girl and don't get injuries (touch wood) ha ha excuse the pun. Hope it comes right soon :nod:

[craig.j]

Date: 7th june

Workout: Chest

Bench press

60 x 12

80 x 5

100 x 2 (overshooting)

80 x 12

80 x 8

90 x 3 + 3N

Pec Deck

28 x 12

42 x 12

54 x 12

Decline smith press

60 x 12

70 x 12

40 x 21

Incline press + one arm extensions

22.5 x 12 + 10 x 10

22.5 x 10 + 10 x 7

22.5 x 10 + 10 x 3

strength started to slide towards the end, those negatives really took it outa me :shifty: oh well, the back is healing great, il probably get back into the gym on monday ish for legs (or mabe back if it is better), which'l be good.

ive gone back to my original split now so will be able to crank the deadlifts and squats up higher which'l be great :grin:

[craig.j]

Bugger well you did OK considering :wink: I don't know how you young fellas damage yourselfs, I'm an old girl and don't get injuries (touch wood) ha ha excuse the pun. Hope it comes right soon :nod:

lol yea, I think I tend to push myself too hard in some circumstances, the last injury I had was xmas time when I sprained my lower back doing deadlifts, didn’t come right for a long time.

My guess is uv probably got a lot more experience in listening to your body, not saying your old or anything just a lot wiser (did I dig myself out of that hole?) :pray:

[Optimass]

quote]

whats your objective?

Taken some time off competition and may look to go next year. I'm more about the lifestyle now anyway as I purchased a business and have a young family ... too many distractions to have a good go.

[craig.j]

whats your objective?

[craig.j]

Date: 8/6/08

Workout: Miscellaneous

bb Shrugs

60 x 15

100 x 10, 15, 20

100 x 20 drop set 60 x 20

Farmers walk

35kg , 50kg, 45kg (didn’t record distances or time)

Standing Calves (i think these r lbs?)

75 x 35

150 x 21, 22, 22

Standing bicep curls with ez bar

28kg x set of 21’s

28kg x 17, 10

Seated calf raises

25kg x 30

50kg x 17 + 3 assist

this workout was just to hit a few things that i thought got off easy in the week, mabe a lil to heavy on the calves considering im doing legs tomora :roll:

[craig.j]

Date 10 June AM

Workout: Strength work + stretching

Exercise 1: bench press

20kg x 20 (speedy)

60x 8

80 x 2 (pause)

100 x 2, 2

110 x 1

112.5 x 1 (PB)

100 x 3

Exercise 2: Wall pec stretch

Exercise 3: pec deck stretch

PNF stretching at different heights and weights

Exercise 4 Face pulls (cable + rope)

32lbs x 20, 20, 20 (just to get used to it)

Rollout

8)

Fully stoked with the pb, didn’t even want to go that heavy but felt real good, felt like i had a lil extra to so thats gd,

:notworthy:disturbed

[poos_n_wees]

Exercise 1: bench press

20kg x 20 (speedy)

60x 8

80 x 2 (pause)

100 x 2, 2

110 x 1

112.5 x 1 (PB)

100 x 3

Awesome

[craig.j]

Exercise 1: bench press

20kg x 20 (speedy)

60x 8

80 x 2 (pause)

100 x 2, 2

110 x 1

112.5 x 1 (PB)

100 x 3

Awesome

haha yea, chucked the little bickies on the sides just to see the dif, next heavy chest day will be going straight to 115. bout this time next week.

[craig.j]

Date 10/6/08 PM

Workout: Legs

Exercise 1 Leg Press (hammer strength machine)

40kg x 12

80kg x 12

160kg x 10

160kg x 10

Exercise 2 Stiff leg dead lifts

20kg x 12

60kg x 10

60kg x 12 (slightly less R.O.M)

40kg x 12

Exercise 3 hamstrings curls

40kg x 12

50kg x 11

45kg x 12

Exercise 4 leg extensions (individuals)

60kg x 12, 12, 12

Exercise 5 step ups (high box)

Body weight (explosive) x 10

40kg x 10 + 5 bw

40kg x 7 + 5bw

Exercise 6 Jump squats

Bw x 10, 15