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boostinggtirs journal

boostinggtir

By boostinggtir
in Workout journals

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boostinggtir Senior member

boostinggtir

Posted
Posted

Ok, so it's about time I started a journal.

So far I've bulked once, an cut once. Now it's time to bulk again. Since I started a year ago, I've put on put a decent amount of mass,having come from a skinny 70kg. Right now I'm 97kg, 8kg of that been water weight,that I've put on in that last few weeks from heavy bulking.

My goals are: a solid 105kg. I also wouldn't mind giving a show ago next year, once I've put on some more mass. I intend to bulk for a year.

The main things I need to work on are:

1.more mass on my legs (just started squats)

2.thicken up my back (am about to start deads this week)

3.build up my chest (arms are a lot more developed looking then my chest)

I think my split will be

4 day split

Chest an tri

Bis an shoulders

Legs

Back

I look forward to sharing my progress, an getting advice from you guys. :)

I'll get some before pics up in the next few days to help monitor my progress.

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Small Senior member

Small

Posted
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Will be watching this :D

And look forward to those pics as not sure of your height but weight is the same as me!!

Good stuff bro (reminds me i should probly update mine :pfft: )

yes he is short like you

though you will both maintain "average" :pfft:

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boostinggtir Senior member

boostinggtir

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Today I hit just tris an shoulders, this won't be a regular combo. When I hit chest on Monday I didn't fell I'd be able to do my tris justice, due to lack off energy, so I hit them today instead.

Note: these weights are where I'm still gauging where my strength. I'd previously been doing super high rep work outs ie (30 25 15)rep. I'm hoping that my strength will catch up fairly quickly to where it was pre high rep.

First

Close grip barbell

12 60kg

12 60kg

12 60kg

Tri pulldowns (rope)

12 54kg

12 54kg

12 54kg

skull crushes

12 20kg

12 20kg

12 20kg

Easy, couldn't be bothered using the easy barr to go heaver.

Tri Kick back

12 12.5

12 12.5

12 12.5

Shoulders

Just did dumbbell:

Side (standing)

Rear (seated)

Front (standing)

Didn't write down the weight, I'll record next time.

I seem to always get sore shoulders from doing the behind neck should press, I'll skip this till I learn better form.

Diet

40grams protein shake, banan.

20mins latter

7 hole eggs,

1 cup oats cooked.

chopchop 36g pro

Brown rice

Pre workoutSingle serve shake

Banana

5g creatine

Red bull (need to get a prework out supp)

Work out

double serve shake 40 grams

5g creatine

Banana

dextrose (how much should I be having?)

chop chop 36 gram pro

Brown rice

Steak

Brown rice

Chop chop 36 gram pro

Brown rice

Double serve shake with milk.

Double serve shake 3am, back to bed.

I'm looking forward to getting my routine an base weights sorted, so I can focus on getting my strength up. I'm going to add some pumps sets in next time too.

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gazza Senior member

gazza

Posted
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diet looks good

i have 50g dex with 70-80g powder so 60g protein.... iv heard some people having more dextrose than protein as it helps with absorption.... dont qoute me on that.

True, I've only been using two tea spoons :pfft:

pretty sure 75g is the medicated dose to cause an insulin spike, that's like 3 tablespoons i think

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Luigi Veteran member

Luigi

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diet looks good

i have 50g dex with 70-80g powder so 60g protein.... iv heard some people having more dextrose than protein as it helps with absorption.... dont qoute me on that.

True, I've only been using two tea spoons :pfft:

pretty sure 75g is the medicated dose to cause an insulin spike, that's like 3 tablespoons i think

true.... thought there was 20g in a tablespoon ? if your right my measurements are out

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gazza Senior member

gazza

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True, I've only been using two tea spoons :pfft:

pretty sure 75g is the medicated dose to cause an insulin spike, that's like 3 tablespoons i think

true.... thought there was 20g in a tablespoon ? if your right my measurements are out

i'm meant to say heaped tblspn

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boostinggtir Senior member

boostinggtir

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good to see the journal :clap:

looking forward to seeing some pics too, keento see your progress with the squats and deads

Thanks every one.

Hey is a standard squat routine something like this

2 warm up sets

4 working set at like 10 reps each

then two sets low rep trying to go heavy

?????????????????????????????????????

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gazza Senior member

gazza

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i started back on them last week just doing 15,8,8,6 at the mo.

maybe just do a couple at 10, save some enrgy for low reps, how low are low reps? are you doing other exercises beside squats or is it solely a squatting routine?

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boostinggtir Senior member

boostinggtir

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i started back on them last week just doing 15,8,8,6 at the mo.

maybe just do a couple at 10, save some enrgy for low reps, how low are low reps? are you doing other exercises beside squats or is it solely a squatting routine?

Yea, squats, leg press, dumbell lunges,leg extension, leg curls.

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boostinggtir Senior member

boostinggtir

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Rest day today, just kicked back bum style.

Diet:

double protein shake

banana

7 hole eggs

1 cup oats cooked

chop chop

brown rice

chop chop

brown rice

Ate out:(large option) Roost beef, potatoes, pumpkin, kumara, mixed veg.

(I had powerade with this meal, probably should have just stuck with water :doh: )

single serve protein shake

banana

Chop chop

Brown rice

Chop chop

brown rice

Double serve shake (no milk) :evil:

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gazza Senior member

gazza

Posted
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Rest day today, just kicked back bum style.

Diet:

double protein shake

banana

7 hole eggs

1 cup oats cooked

chop chop

brown rice

chop chop

brown rice

Ate out:(large option) Roost beef, potatoes, pumpkin, kumara, mixed veg.

(I had powerade with this meal, probably should have just stuck with water :doh: )

single serve protein shake

banana

Chop chop

Brown rice

Chop chop

brown rice

Double serve shake (no milk) :evil:

wtf, do you own a supermarket mate,good eating for a bumb :pfft:

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boostinggtir Senior member

boostinggtir

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Haha I wish, most of my diet is just, one pot of brown rice, an cans of chopchop, far from flash imo. :pfft:

Note to self: must get peanut butter for them exta cals an health fats. :grin:

Two steak meals tomorrow. \:D/ As gym rat would say "roll on legs" :shifty:

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boostinggtir Senior member

boostinggtir

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Legs

Squats (ass to the ground + belt)

30 20kg

20 60kg

15 100kg

10 120kg

5 130kg

2 140kg (should have done 5 but this 40kg more then what I'd done in the past. I found my self falling forward at the top) :shifty:

Next weeks goal: 5 @140 an do 150kg. :nod:

Leg press in use

Leg extension (left my weight recording note book at home for the second time :doh:) I'll update tomorrow when I get a chance to look at the machine.

Leg extension

20 (?)

15 (?)

12 (?)

8 Hole stack (though it's not a hardcore stack, plus legs hadn't been destroyed by leg press yet)

Leg press (full range)

12 (think is was 320)

12 (320)

12 (320)

Mad burn from the leg press \:D/

Reverse Lunges

20 12.5kg

15 15kg

12 20kg

Leg curls

20 (?)

15 (?)

10 (should have gone lighter on this 10rep set as wasn't almost hitting my bum)

drop set (to make up for the above, mean burn + even started to fell sick 8)

Stretches: Need to research stretching to find out what is most effective.

Did some standard stretching.

Pleased with todays workout overall. :)

Diet

40grams protein shake, banan.

20mins latter

7 hole eggs,

1 cup oats cooked.

chopchop 36g pro

Brown rice

Pre workoutSingle serve shake

Banana

5g creatine

Red bull (need to get a prework out supp)

Work out

double serve shake 40 grams

5g creatine

Banana

dextrose (used a large protein scoop)

steak

Brown rice

Chop chop

Brown rice

Chop chop 36 gram pro

Brown rice

Double serve shake with milk.

Double serve shake 3am, back to bed.

I must order some more protein.

Inner Armour Super Quad Protein 10lb appears to have gone up $10, from $148 to $158. :-s I wish they had chocolate available in the 10lb one, as it's by far the nicest. They only ever seem to have it in the 5lb or smaller ones. :nod:

Still the best deal around anyway. :)

http://www.shotgunsupplements.co.nz/sho ... +10lb.html

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