Luigis

[ohjoshua]

fair enough...

its real quiet here at the moment.

[Luigi]

OK new journal

starting weight 93kgs weighed today... scales may have said 94 but ill go with 93.

Goal : to bulk to 100kg's

Training: going to consist of lots of volume (aiming for 20-25 sets per workout) will be split something like this

quads/calves

shoulders/traps

back/abs

bis/tris

hams/calves

chest/abs

rest days on sunday or if i feel i really need one, going pretty sweet at the moment

diet will consist of (estimate) daily

protein:

kg of meat

3 double shakes

8 whole eggs

maybe through the add bit of canned meat in if im in a rush

carbs:

rice

pasta

bread

potatoes

veges

cheat meals:

ill be honest and say 2 takeaways a week plus other homemade cheat meals, if i feel im getting fat ill cut back, but im ecto bodytype with very fast metabolism so cant see it happening.

will try record weights every workout although they wont be anything impressive.

any questions feel free to ask and if your lucky i might answer...

[Luigi]

1ST !!

[Luigi]

Shoulders/traps

seated press

20e/s 1 set

40e/s 4 sets

lateral raises

12.5x12x3

12.5x10x2

cable front raises

3 sets

seated db press

25x12

30x12,10,10

shrugs

3 sets - heavy

upright rows widegrip

35 x 12 x 3

lat cable raises, one arm

2 sets to failure each arm

good workout, all done in 45 mins.

* quads and glutes nice and sore from yesterday :nod:

[gazza]

what was wrong with your old journal? notice you didn't have kumara on your carb list, always a tasty option.

are you going to list your diet in in anymore detail mate?

i'm trying to sort mine out a bit better as i'm getting slack again. be keen to see what it looks like, had a look through most stuff on forums but your around the weight i'd like to get to.

good luck with the 100kg goal, you going to be having any supps with this program?

[Luigi]

what was wrong with your old journal? notice you didn't have kumara on your carb list, always a tasty option.

are you going to list your diet in in anymore detail mate?

i'm trying to sort mine out a bit better as i'm getting slack again. be keen to see what it looks like, had a look through most stuff on forums but your around the weight i'd like to get to.

good luck with the 100kg goal, you going to be having any supps with this program?

this will be my 4th journal, nothing wrong with old one, it was a cycle which has run its course so now onto my next phase of training.

never really ate much kumara, very good ?

ok ill give a rough idea of what iv eating today

9: cup of oats with full milk banana sugar, double shake

10: chicken and pasta

12: chicken and pasta, mandarin, pink bun, double shake

3: chicken and pasta, pink bun,banana, apple

4:30 tin of peaches, single shake, kiwifruit.

4:45-5:30 training

5:45 80g dextrose 100g protein powder

7:300g chicken, 5 potatoes, 3 slices bread

to come...

9:not sure yet... 50protein/60carbs/10fat

11:6 whole eggs on 4 slice bread.

diets been ok today, bit of an odd mixture

water intake 5L plus.

no i dont like supplements.

[gazza]

nice one cheers mate

kumara all good, i like the orange coloured ones they taste a bit sweeter imo. sure they are a lower GI than white potatoes/rice as well. :grin:

[Calvin]

no i dont like supplements.

Good on ya mate. Ive found as long as the diet is in check then the effects of the > than supplements

[Luigi]

Back

T-Bar rows

45x16

60x12

75x10

85x10

85x9

seated rows

185x12x2

210x8x3

wg pulldowns

120x10x2

120x8

uh pulldowns

130x12

140x8

140x7

deadlifts

130x5x4

workout was ok, feeling very bloated today lotsa rice and water.

diet:

8 cup oats banana milk double shake

10 250g chicken 2 cups white rice mandarin

12 300g chicken 2 cups rice banana

3 250g chicken 2 cups rice

430 tin peaches, shake, kiwifruit, banana

workout

6 dextrose and protein powder

715 chicken enchiladas

to come....

2 more meals before bed.

[Luigi]

ARMS

didnt record weights worked out at another gym

tris

close grip bench

skullcrushers

pulldowns

overhead tri extensions

biceps

incline curls

cable curls

bb curls

7's

not sure how many sets, 15 for each id say. arms felt real pumped.

[auck_builder]

yo dont u think your over training if ur bulking? seems like alot doing 6 days or 7 - plus just off cycle u dont want to over do it and loose muscle?

[Luigi]

yo dont u think your over training if ur bulking? seems like alot doing 6 days or 7 - plus just off cycle u dont want to over do it and loose muscle?

ill give it a few weeks and see what happens :wink: just trying something different.

[ohjoshua]

do you plan to bulk to 100kg natural???

btw your about the same bw as me now... im down to 94kgish

[Luigi]

do you plan to bulk to 100kg natural???

btw your about the same bw as me now... im down to 94kgish

true ? hahaha i remember back when you were 104ish

yes all natural.

[Luigi]

hamstrings

wide stance squats

60x12

100x5

130x5x2

150x5x2

160x5

170x3 .... cuold of got 5 but decided to go for 180

then changed my mind...

150x5 HARD!

leg curls

4 sets

leg press wfs

3 sets

and 3 sets of abs

not feeling it today, should of taken a rest, rest day 2mo feeling sleeeepy.

[auck_builder]

good shit rest up eat heaps

[Luigi]

weight going up nicely, weighing a little over 95kg today - 5 more to go!

back

deads

70x12

120x5

150x5

170x5

190x3

200x3 PB

160x5

enough

seated rows

3 sets of 8-10 reps at failure

pulldowns

4 sets 8-12 reps at failure

workout was ave had a real shit sleep last night, off to do some shopping/cooking now and then to bed early.

[Gym rat]

Good work on the deads.

[ohjoshua]

back

deads

200x3 PB

workout was ave had a real shit sleep last night, .

ummm... how do those two statements fit together?

[Luigi]

back

deads

200x3 PB

workout was ave had a real shit sleep last night, .

ummm... how do those two statements fit together?

i was hoping for a 210-215 single but first 200 was hard to get up so knew it wasnt going to happen so just did a few reps.

plus only managed something like 12-15 sets... trying for 20 so fell well short

[Luigi]

Thur : chest

flat bb bench

7 sets last set repping 100

db incline press

4 sets

incline flys

2 sets 16kg

flat flys

2 sets

incline bb

3 sets of 60 - pretty stuffed by this point

got mean doms in chest today so thats good

Friday

quads

close-stance squats

had a play around with bar positioning tonight, was hard to get it in the right spot - mid traps but felt really good once i did

60x12x2

100x5

130x5x3

140x5

150x5

160x5x2

squats were piss easy, should be able to do 5x5 at 170 next week now i got better idea on bar position.

leg ext

3 sets of 150-180

1 dropset

leg press

? x rep till failure x 3 this was painful, but in a good way.

[boostinggtir]

Nice. Yea I need to work on my squat stance, well do some research anyway. Got an tips?

[Luigi]

No tips bro, good luck with your research let me know if you find anything helpful.

[rose]

GS on the 2 hundy Luigi.

Re squats, I found these resources helpful:

http://stronglifts.com/how-to-squat-with-proper-technique-fix-common-problems/

I try to do the squat stretch as often as I can to increase hip mobility. And the knee squats are good for glute activation.

http://stronglifts.com/7-ways-to-keep-your-heels-on-the-floor-on-squats/

http://stronglifts.com/how-not-to-squat-the-2nd-biggest-mistake-you-must-avoid/

http://www.stumptuous.com/dork-diva-squat

Probably basic stuff for you guys, sorry if they're of no use to you.

I've printed these out and take them to the gym with me to refer to if I need to.

[SoaringSwine]

The squat rx vids are awesome too:

http://www.youtube.com/view_play_list?p ... y=squat+rx