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Big, Buff and Fit. Sound good?

soundsgood

By soundsgood
in Workout journals

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soundsgood Veteran member

soundsgood

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WED 29 OCT - CHEST / BICEPS

Incline Dumbbell press

12x30kg

10x40kg

10x40kg

10x40kg

3x45kg (just to finish off, ouch burning)

Cable Flies

12x70lb

12x70lb

12x70lb

Bench Press

15x60kg

12x100kg

12x110kg

10x110kg

Not feeling strong on the bench at all today, usually start on the bench, was knackered from inclines and had no spotter so weights well down on normal

Press Ups (no pause)

20 x Decline

20 x Flat

20 x Incline

Barbell Bicep Curls

12x20kg

10x50kg

10x50kg

10x50kg

Cable Bicep Curls

12x78lb

12x78lb

12x78lb

Alternating Side Dumbbell curls

12x17.5kg

12x17.5kg

12x17.5kg

Biceps feeling very pumped and full, happy with that workout

Cardio - Nil (no time) :shifty:

Diet

Meal 1: Double Protein shake / 1 cup Rolled Oats

Meal 2: One square meal bar

Meal 3: Chicken with Wholegrain pasta

Meal 4: 160g can Chop chop chicken

Meal 5: Double protein shake

Meal 6: 250g Tarakehi, salad

Meal 7: Double Protein shake

Drink: Water, only drink water all day. About 4-5L per day

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soundsgood Veteran member

soundsgood

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At least I can relate to the 'no carbs after lunch' bit - I am still trying to drive the BF down, before I think about building up bench, which won't budge while I'm running a 1500cal/day deficit :?

wow must be a struggle to stay off the carbs doing all the cardio you do!!!

Woo hoo a new journal and YES Big Buff and Fit sounds fantastic, where do I sign up?

haha nice one BG. You may have noticed I took your advice and got myself some essential fat supplements. The fish oil and flaxseed oil should be enough right?

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soundsgood Veteran member

soundsgood

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THUR 30 OCT - SHOULDERS

AM CARDIO

30 minute road run

PM WEIGHTS

Dumbbell Shoulder Press

12x24kg

12x32kg

12x32kg

12x32kg

Dumbbell Shoulder extensions (to above parallel)

12x22.5kg

12x22.5kg

12x22.5kg

Barbell Shrugs

12x140kg

12x200kg

12x200kg

12x200kg

Machine Shoulder Press

12x66kg

12x66kg

Dont know why I do these, cutting them out of workout. Need suggestions on a replacement

Treadmill

20 minutes HIIT

DIET

Meal 1: Double Protein Shake / 1 cup rolled oats / Banana

Meal 2: 160g Chop Chop chicken

Meal 3: 160g Chop Chop chicken on brown rice with mixed veges

Meal 4: Double Protein Shake

Meal 5: Chicken and salad

Meal 6: Double Protein shake

As per usual only water all day :)

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soundsgood Veteran member

soundsgood

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And I will post up some progress pics shortly :shifty:

Ahem :P

Great to see you've started a journal! Good luck with your goals 7ddf61e0.gif

I will try get a couple of sneaky shots soon. My missus would be peeved if she knew I was putting pics of myself semi naked online. She doesnt get bodybuilding :doh:

Im best man for my mates wedding in a couple of months. I went and got measured up for my tux today. They were like hmmmmm, we dont really do suits off the rack in your shape. Broad shoulders, small waist, so jacket will be massive, and forget about the pants! So hopefully I dont look to much like a puffy penguin. Id say this is quite a common occurance for most BB's? While they had the measuring tape out I said you might as well measure my favourite muscle. I came in at a massive 17"!!!

Bicep that is....... :pfft:

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biggurl27 Veteran member

biggurl27

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ha ha I had to go and measure my biceps after I read your post! Yep you will find it is hard to buy most clothes now, pants: all waists will be too big, legs tight, tops: back/arms tight and waist, not just boys have this problem. Look forward to seeing some progress pics, you going to do regular ones every couple of weeks?

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soundsgood Veteran member

soundsgood

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ha ha I had to go and measure my biceps after I read your post! Yep you will find it is hard to buy most clothes now, pants: all waists will be too big, legs tight, tops: back/arms tight and waist, not just boys have this problem. Look forward to seeing some progress pics, you going to do regular ones every couple of weeks?

So how did your arms measure up BG?

And I will maybe do progress pics once a month. Enough time to see changes.

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poos_n_wees Veteran member

poos_n_wees

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I will try get a couple of sneaky shots soon. My missus would be peeved if she knew I was putting pics of myself semi naked online. She doesnt get bodybuilding :doh:

lol2.gif

Broad shoulders, small waist, so jacket will be massive, and forget about the pants! So hopefully I dont look to much like a puffy penguin. Id say this is quite a common occurance for most BB's?

You're not alone.. my partner goes through the same thing :nod: He has to buy pants that fit him in the thighs, and these are usually wahaayyy too big in the waist. Shirts have to fit in the shoulders and back and the rest flaps around like a tent :pfft:

tops: back/arms tight and waist, not just boys have this problem.

Oh God, BG -- ever had a top 'stuck' on you? I was on the verge of crying.gif and had to call out for a sales assistant to help pull one off me in the fitting rooms cos I couldn't get it up past my lats and shoulders.. kept cramping up and my flexibility was NIL. EFF clothes shopping !!!

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MTLKATO Junior member

MTLKATO

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Good stuff soundsgood!

Wait till your arms hit the 20inch mark and the only place to buy clothes is from the 3XL+ stores (not many in HB) :cry: I had 21s when I was 21 and have never been able to buy anything from normal clothes stores.

How do you train shoulders the next day after chest?? My Anterior delts and triceps are fried the day after chest.

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soundsgood Veteran member

soundsgood

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Im sure having 20" arms has more benefits than problems MTLKATO!

How big are your arms now? Jesus you must have been a big young guy.

To be honest Ive wondered about the order of my workouts too. Im not sure Im doing my shoulders justice by training them the day after chest. Especially the dumbbell shoulder press as I would have done dumbbell incline press the day before. hmmmm Might throw a rest day in between

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soundsgood Veteran member

soundsgood

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FRI 31 OCT - LEGS

SQUATS (to parallel)

12x60kg (ATG)

12x100kg (ATG)

10x160kg

6x170kg (not feeling great)

10x160kg

10x160kg

LEG PRESS

10x270kg

12x460kg

12x460kg

12x460kg

LEG EXTENSION

12x90kg

12x90kg

12x90kg

LYING LEG CURL

12x120lb

12x120lb

12x120lb

STANDING CALF RAISES

12x440lb

12x440lb

12x440lb

WALKING LUNGES

2 x 20 paces w 2x27.5kg dumbbells

these always finish me off with a mean burn

20 MINS HIIT

5 mins Treadmill - legs aching, couldnt continue

10 mins Spin Bike

5 mins Rower

DIET -

Meal 1: Double Protein shake/ 1 cup rolled oats

Meal 2: Banana

Meal 3: 160g Chop Chop chicken on brown rice

Meal 4: 160g Chop Chop chicken

Meal 5: Double Protein shake

Meal 6: 1 x whole chicken from Nando's!!!

Meal 7: Double Protein shake

Is a chicken from nandos allowed or is it a cheat meal?

I also weighed in at 94.0kg so thats another 1.5kg lost. Happy with the progress there \:D/

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