basics

[biggurl27]

Get the calipers done then, you are probably lower than 17% and 13-14 as you hoped.

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Get the calipers done then, you are probably lower than 17% and 13-14 as you hoped.

i f8cken hope so! :pfft: though i will still do a little cardio as planned, and might even throw in some extra ab work with one of the jogs..

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today shoulders/core

warmup, just stretches and 2 sets of stand.m.press, just the bar.

s.m.p40x9,x8,x6(tried7F),x6(just got it up..)

shrugs60x10,70x10,x12,x12,x12, then 30 sec rest70x10RP(form focused)

seated db press19.5x10,x9F,x6(tried7F)

db fr.raise11.5x7,10kx9,x12RP

db side raise 8.5x8RP,x10RP,x12RP(hurt!)

ab work, crunches, side crunches, situps etc

was hapy with this workout, shoulders felt worked, still dont think my fr/side raise form is perfect but am working on it. sometimes i wish i wasnt on a bulk so i could finally see my abs, but have to bear the long term goals in mind.. legs usually on monday, but gym is closed so be tuesday. im already thinking about my squats, in a good way!! not the 'oh man not squats', but the im gonna kill my legs again with good form' way! :pfft:

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rest day today, as gyms closed. did my first cardio today, went for a run round the block. took 30 mins, constant jog, a testament to how much fitness ive lost is the sweat i had up! i know its optimum to run in the morning but this is literally not an option for me. i figure going after dinner, then having a protein shot straight after is my best bet? thoughts on this? the only alternative would be mid afternoon, before dinner - but i wanted to avoid this time cos its so fucken hot! waiting for payday to get a HR monitor.

Also just finishing my 3kg tub of balance whey, overall was great - but im all for trying new things so have purchased a 5lb tub of optimum nutrition choc whey, so looking foward to a change of flavour. While on supps, i am definitely not buying any more balance mass gain when its finished, i bought it because i was worried about being able to eat enough cals, but within a week of starting this bulk attempt i was and still do find it easy now. plus my weight is climbing relatively quick(hence starting to do a little cardio!). so if my weight gain plateaus, i am 100% confident i can just eat more cals.

[Luigi]

i think you will have trouble running on a full stoumach

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thered be bout an hours gap between dinner and running, and to be honest i eat huge during the day but taper off towards night.

but will be wary of that man!

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legs

warmups 20 bar squats, 10 x40kg squats

squats65x12,x12,x12RP,x12RP,x10RP(form a little off end of last 2 sets)

leg press120kx10,x10,x10 done in alternate with

calf raise l/press 160x12,x12,x12

lying leg curls 42x9F,x8F,x7F,x7F

leg ext 66x12,x9F not alot of rest between these two..

leg curls were good form, hit my ass with the heel pad every rep till fail. also was on last set when i realised that 42 was plus this extra plate thing that was sitting on the stack, bout 5kg i think. so took it off for last set. legs feel mashed, looking foward to chest/tris tommora, get to try plasmajet aswell. having major personal probs as of this morning, so heads not really in the game atm, trying to push through..

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Chest/tris

warmup - pressups, light db bench

inc.db bench 26x9F,x7F,25x8

flat db bench 25x10RP,x8,x9F RP

flat db fly 12.5x10,x 12RP,x12RP,x12RP

db skulls9kgx10,x10,x10F,x8F,x8,x7 (so 6 sets per arm)

did one blast out set on mach bench to finish...

felt weak this workout, but still left with an aching chest. first trial of plasmajet, stacked it with superpump. half hour after taking the plasma, i was flush in the face, definitley had an effect. Also i have to say the chest pump i had after this was awsome! rest day tommorow, will either go for another run or do sum ab work, got heaps on atm so time is restricted..

[soundsgood]

You probably wanna add another tricep exercise in bro.

Skulls are great but you should supplement it with some cable pulldowns and/or dips.

Your gaspari stack worked well then? Im hanging out to start my plasmajet but the freaking courier company has been pissing around. They've had my package for like a week! grrrr :evil:

[startinfromscratch]

You probably wanna add another tricep exercise in bro.

Skulls are great but you should supplement it with some cable pulldowns and/or dips.

Your gaspari stack worked well then? Im hanging out to start my plasmajet but the freaking courier company has been pissing around. They've had my package for like a week! grrrr :evil:

yup stack worked well, to be honest im tempted to go the whole hog and get the sizeon aswell, just about finished my balance crea mono.

yea tris should have more variation, i dont think my tris are strong enough to do enough dips reps, though i will modify the future tri workouts. Anyone have any comments on sizeon? never appealed to me before, but since both gaspari products i am on have worked so well, i figure its worth a shot - would also mean id be drinking more than just water during workouts!

[soundsgood]

I stack with BSN Cellmass, its supposed to be the number one creatine but I do like Gaspari supps so why not give it a go. I tried a sample sachet of size-on and it was pretty nice tasting and similar effect as the Cellmass.

Plus as you say you'd have something other than water to drink during your workout.

You're gym doesn't have an assisted dip machine? You could always get a spotter to give your legs a little assistance towards the end of the set.

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na, my old gym had an assisted dipper, but new one doesnt. it has dip bars, but theyre fairly wide and tapered, compared to the old gyms machine anyways. i should just stop being a pussy and give it a go, just a bit self consious of trying to dip and fucking up. im assuming that i should do these as the first tris exercise? (compounds first)??

yea when my bank balance allows il get some sizeon! ive ben spending alot of coin on supps, good old mastercard.. i bought mass gainer, night time growth, a big tub of whey, crea mono, superpump, so yeah!! :nod:

[soundsgood]

Yeah bro, go right down on the dip bar (none of this half way shit I see all the time) and when you come back up poke your chest out. You might only be able to do 3 or 4 full reps to start off with, but you'll get better over time. Don't be self-conscious of yourself, be conscious of getting the form right. IMHO its a really good compound exercise to start you tri's with.

Im a supplement whore as well. I try to keep it to under $500 a month but you know how it is. If your taking this, you have to take that, and you mustn't take that without this other thing :doh:

You just get carried away sometimes :pfft:

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im also considering changing my split slightly, from chest/tris and back/bis to chest/bis and back tris, just to see how i react to working the respective arm muscles fresh, as opposed to pre fatigued. im not trying to start an argument with anyone about the merits of either split, just wanting to try something different - if i dont like it i can always change back!

yup im a whore, still waitin for my on whey to arrive, hoping its waiting for me when i fin work tommora, cos whey is now all out!!! :shock:

[laurasaur]

nice, what flavour did you get, I love buying sups and I am a wus but I find chest/bis majorly hard to do, I think I must work my bis too much somehow doing chest :S

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nice, what flavour did you get, I love buying sups and I am a wus but I find chest/bis majorly hard to do, I think I must work my bis too much somehow doing chest :S

i got the extreme milk choc, i like the taste too, just tried it!

yeah i plan i supersetting chest and bi exs so i can increase my volume for both, same for back tris. im looking foward to sein how it feels!

SMOKIN avi btw!

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back/ bis

felt weak, had my 2nd sample of plasmajet before this, and usual superpump. to be honest ive been slack with my creatine, missed it for a few days, so maybe an issue.. looking foward to next weeks change of split.

warmup - bar deads, 40kgx10,60x10

deads85x6,x6,80x9RP,x9

seated row 60x8,x6,54x9F,x8F

tried sum palmout pullups, could only do 5, and then 6 palmsin.. not ennuf

w/g pulldowns 30x10,42x10,48x8F,x9RP

db curls 11.5x10,x10,x9F

ezi/curls5kasidex10,x10,x10

ezibar6.25asidex8,x8

i got really big bi pump, which is the plasmajet i think. also the usual problematic forearm pump. i have also found the p.j gives me a tight chested feeling, which i dont really like! so safe to say it works, but i dont think i can justify the extra supp at this point in the time. Will probably give it a proper try at some point in the future. my next trial supp is to be sizeon, cos my creatine is nearly out and i want to have something intra workout..

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missed yesterdays shoulder/core w/out, because i had/still have serious doms AND pain in my lower and mid back. i think cos i pushed a bit hard on the deads when i felt weak, may have put a bit of strain on my back....

got a funeral tommorow so may not get to legs till tuesday. if my back is still dodge, i will miss the squats and do more presses..

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legs

got a bung ankle and back still not 100%, so was more a maintenance leg w/out with mostly core work that i missed last week.

leg press 40kx20, 80x10 warmups

leg press 120x10,x10,130kx10RP,x10RP,x10RP

lying leg curl 42x10,x10F,x8F,x7F,x7F

leg ext 66x12,72x9F,x10RP,8F

inbetween these sets did sets of ab work, 6sets rope crunches,4 sets crunches, 2 sets oblique crunches.

was also a little time restricted so went ok, looking foward to tommorows new split, chest/bis.......

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chest/bis

i tried some different exercises for this chest w/out, will see how the tits feel tommorow to see how effective/ineffective they were. the cable flies felt really good though, so might stick with them.. basically did the whole workout doing a chest set, then bi set, then rest, repeat. so these are not in exact order, it just cut down on my rest time, supersetting. i feel it was quite effective for maximising time, something that wouldnt have worked properly with my old chest/tris split, cos of the indirect work tris get from chest..

warmups light db flat press

flat db press 25x10,x10,x10

cable presses 14x10,26x10RP(didnt like these, felt ineffective)

cable flies 14x10,20x9F,x8F,x8F

machine bench33x10,45x10,57x8F,x5F(dunno bt these, felt a good stretch in my chest due to being able to lower bar below chest level)

db curls 12.5x10,x10,x10

ezibar curls5kasidex10,6.25kasidex10RP,x10RP,x10,x7F,x9F,x9RP..

will hopefully receive my sizeon in the mail tommorow, am also thinkin about upping my cals a bit aswell. new creatine, new split, why not??

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today was planned to be shoulders/core, but decided on a whim to do shoulders/tris instead, felt good. the truth is that my shoulders are slightly less shit than the rest of me, so id rather leave a full day to back, and do a bit more volume on my tris, which were tight as f*ck after this, so im hoping il wake up tommora with sore tris. if i do, i will be fucken exstatic!?

this w/out was done basically alternating a set of each, then rest, repeat. hence its written out in paired exercises.

warm up- stretches, stn.mil.press bar x10,30kx10

stnd.mil.press 40x10,x8F,x7F,x7

dips bwx8,x8,x8,x7

stn.mil.press(behind head)barx10,30kx9,x8,x9

ezibar skulls 5kaside x10,x10RP,x10RP,x10RP

shrugs 60x10,70x10,x11,x10

tri pushdowns 38x10RP,x10, 44x10,x8F,x8F

dont really like the feel of the behind head mill presses, but if im lowering the volume of the shoulder w/out i wanna concentrate on compound exes. i only lower to about ear level, any lower feels dodge. shhoulders seem to drop off into failure quite quick with this one, dont know y!

gyms closed tommora, so will be back on saturday. may try adding calves to back day, and do a few more quad/ hammie sets on leg day..

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back

wg pullups bwx7F,5F,p.i x6F

deads 40x10,60x10,x10,x10,x10

one arm rows 19.5x10,x10F,x10F,x8F

seated rows 54x6,x7,x8RP

pulldowns 42x10,48x9F,x9RP

gym closed, but lats did feel worked so not 2 bad..

my eating, sleeping and hence energy levels have been suffering lately, but not from lack of willpower, its life getting in the way! im now in the very beginnings of starting a relationship, and its making it very hard to juggle things!! if it works out with her, (hoping it does) then i may have some hard decisions to make about how i share my time!.....

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legs/core

warmup, squats barx10, 40x10

squats 65x10,70x10,x10RP,x7

leg press 140x10,x10,x8 (someone waitin 4 machine, or wuda dun 4th set)

lying ham curls 42x11,x10F,48x6F,42x9F

leg ext 72x9,x8,x8F

did the core stuff between leg sets.

oblique crunches 4 sets, cable crunch 4 sets

sweating like a bitch, have never tried 140 on leg press b4 so was happy with that. still just cant seem to get a decent amounta sleep... :cry:

[startinfromscratch]

well legs have good doms from yesterday, so thats good. not so good that the flatties kept me awake last night so got f*ck all sleep. again. after todays chest/bis, i feel that im starting to get the hang of low and heavy training. didnt do many chest sets, but all sets were busting arse till i failed. and chest and bis both feel well worked, so hoping for good doms tommorow! weight hasnt changed in a wee while, considering buying a bag of mutant mass and using it for my post workout shake, atm im having a balance mass shake with a scoop of whey. so by changing this to a m.m shake id be upping my cals by about 500. any thoughts/ suggestions? heres todays w/out and update to what ive ben eating (roughly)

warmup - light db bench, light db conc. curls

inc. db bench 26x10,x10F,x7F done in alterate with

ezibar curls 7.5k aside x10,x10,x10

flat db bench 27x7, x7RP,x7F done in alternate with

ezi curls 7.5k aside x10,x10,x10RP

cable flies 20x10RP,x7F,x6F done in alternate with

ezibars 7.5k aside x 10RP, chinups b.w x 8F,x6F,x5F

finished with single set machine bench, i just do this to stretch my chest out - i set the height to below chest height, and go right down. 51x9RP

diet last few days

M1 cup oats, p.p, raw in water

M2 cup brown rice, 180g tin tuna

M3 3 boiled eggs mashed with mayo, about 200g kumara

M4 cup oats,p.p, raw in water

M5 cup brown rice, 200-250g chicken/beef

no supp, creatine,, workout, 50g dex straight after, then

M6 balance mass shake with scoop p.p, in water

M7 cup b.rice, 200-250g chick/beef

last meal either p shake or mass shake.

so if i got the m.mass, would be having it instead of M6..

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should not have trained today, got at most 3 hours sleep last night, but having said that strength was actually up! i put it down to the expensive size on having an effect, it says full effects after 7 days....

shoulder/tris

warmups - stretches, st.mil.press barx12, light pushdown set.

s.m.press 45x10F,x9,x9,x8

tri dips BWx 10F,x9,x9,x8

seated db shoul press 19.5x9F,x8,x9,x8RP

ezibar skulls 7.5aside x 5,6.25asidex8,8RP,x7F

shrugs 70x10,80x8,x9F,x9

tri pushdowns 44x10,50x9F,x8,x8

finished with a set of tri dips, got 7..

i do this w/out in alternate sets, hence the exes are paired off. seems to be more efficient to me. given i was sleep deprived, was very happy with this.. roll on tommoras back session! may do back/calves, ben meaning to do this..