My 1st journal..

[holdenman]

Okay Ive decided to take some pics and start a journal to provide me a reference point. Im 22yo, 182cm, 85kg as of today. Been training on and off for around 2 years now, Jan-April this year being completely off so I went backwards real fast, but back on track now

My size and strength are a long way from where I would like at the moment but at least Im heading in the right direction.

I have no idea how to pose so to you guys and girls out there in the know, please give me some tips..

Also any guesses of my BF% would be good, my BF scales telling me about 24% as of today but unsure how accurate they are. Also Im kinda stuck in 2 minds at the moment about whether to lose some of that excess bodyfat, or to keep trying to gain weight and not worry about it too much for now, your thoughts??

I do a 5 day split consisting of :

Monday - Chest

Tuesday- Back

Wednesday - Legs

Thursday - Shoulders

Friday - Arms

Saturday - Rest

Sunday - Abs & cardio if I can be bothered

Will try my best to keep you updated with exercises, weights and food.

Cheers

[Gym rat]

Cool a new journal look forward to reading about your progress

[Luigi]

have you thought about splitting your rest days up ? do you drink on the weekends ?

[holdenman]

have you thought about splitting your rest days up ? do you drink on the weekends ?

I sometimes do have 1 of my rest days during the week, but am finding this split okay at the moment. No dont usually drink at the weekends, not a big drinker.

[boostinggtir]

get a ford.

[holdenman]

get a ford.

LOL I actually drive a Honda! Just a username that Ive used for ages..

[holdenman]

Chest today..

Strength is well down on where I was at the end of last year but is coming back with better nutrition etc. Also I had no spotter which doesnt help.

Incline DB press -

15kgx20 warmup

25kgx10

30kgx10

35kgx8

Flat BB bench -

10x60kg

8x70kg

7x70kg

Decline BB bench -

10x60kg

10x60kg

9x60kg

Flat DB flyes - (full extension, not a half flye/half press)

10x12.5kg

10x12.5kg

9x12.5kg

Incline DB flyes -

10x12.5kg

9x12.5kg

8x12.5kg

Chest press MC -

4 sets x 10 lifts

15mins light cardio.

Food today -

7am- 1cup oats, 200ml skim milk, shake

10am- 6eggs (3 yolks), 2 pieces dark rye bread

12.30pm- 1cup brown rice (cooked), 1/2cup beans, 1/2 kumara, chop chop

3pm- 100g chicken, protein bar

Pre workout- Superpump 250

Post workout- 1.5 serve shake w/ Musashi creatine R recovery stack

7pm- About to cook chicken & mixed veg

Before bed- Shake w/ skim milk

(I have decided to watch PM carbs to drop/keep bodyfat levels in check)

[Optimass]

:clap: journal = success :nod:

[Gym rat]

:clap: journal = success :nod:

also progress as well

[holdenman]

Back..

Close grip chin ups-

9, 8, 8, 7

Bent over DB row-

25kgx10

25kgx9

25kgx8

Wide grip pulldowns- (unsure of weights so approx)

45kgx9

45kgx8

45kgx8

Seated row MC- (unsure of weights again)

38kgx8

38kgx7

38kgx7

Straight arm pulldowns-

24kgx10

32kgx8

32kgx6

Rear DB flyes- (pretty sure their not called this)

7kgx10

7kgx8

7kgx8

Also tried some stiff legged deadlifts as havent tried before, felt very good so will chuck them in their next time.

Food- Exactly the same as yesterday

[holdenman]

Legs weights not very flash though lol.

Deadlifts-

10x70kg

10x70kg

8x70kg

Lunges-

10x30kg

8x30kg

8x30kg

Leg press- (no squats as someone was hogging the squat rack grrr)

10xstack (maybe 200kg?)

10xstack

10xstack

8xstack

Leg extensions-

4 sets x10

Hamstring curls-

4 sets x10

Calf raises-

6 sets x10 approx 130kg

Food- Same again.

[holdenman]

Pretty sore today so basically a rest day..

Abs & 25mins light cardio.

Food same again except a 6"sub for dinner :shock:

[Luigi]

so have you decided - cutting or bulking ?

[holdenman]

so have you decided - cutting or bulking ?

Basically going to cut (nothing extreme as I want to retain as much muscle as possible) for about 3-4 weeks and if Im happier with bf levels by then Il do a bulk. So Im doing about 3 cardio sessions a week and have dropped PM carbs.

[holdenman]

Shoulders.. (Probably my strongest part at the moment)

Seated DB shoulder press-

17.5kgx15 warm up

27.5kgx10

30kgx8

30kgx6

DB front lift-

9kgx10

10kgx9

10kgx8

DB lateral raises-

10kgx10

10kgx8

10kgx7

BB shrugs-

60kgx12

80kgx8

80kgx6

Upright BB row-

40kgx10

40kgx8

40kgx6

3 sets on cable machine for rear delts

3 sets shoulder press MC.

[holdenman]

Arms today,

DB bicep curls-

12.5kgx12

15kgx10

15kgx8

15kgx6

EZ bar skullcrushers-

22.5kgx10

27.5kgx9

27.5kgx7

DB hammer curls-

9kgx12

12.5kgx8

12.5kgx6

Dips (between 2 benches with feet up)-

15

14

12

21's-

14kg

16kg

16kg

Tricep push downs (straight bar,approx weights)-

42kgx12

48kgx10

54kgx10

Cable bicep curls (approx weights)-

30kgx10

30kgx8

30kgx7

Tricep push downs (rope, approx weights)-

24kgx10

30kgx8

30kgx7

10mins light cardio.

[holdenman]

.

[holdenman]

Chest.

Flat BB bench-

bar x20 warmup

60kgx10

70kgx10

80kgx7

80kgx5

Decline BB bench-

70kgx8

70kgx6

60kgx9

Flat DB flyes-

12.5kgx10

12.5kgx8

12.5kgx7

Incline DB flyes-

12.5kgx8

12.5kgx8

12.5kgx7

Cable crossovers-

4 sets x10

Incline chest press MC-

2 sets x8

Strength seems to be getting better with each workout, even without a spotter.

[holdenman]

Back,

Close grip chin ups-

10,8,7,5

Stiff leg deadlifts-

70kgx10

70kgx10

70kgx10

70kgx8

Wide grip pulldowns-

approx 95lbs x8 x4

Bent over DB row-

22.5kg x8 x4

Straight arm pulldowns-

3 sets x10

Seated row MC-

approx 80lbs x8 x3

DB back flyes-

3sets x8

[Luigi]

lookin good your on the right track

[boostinggtir]

where the squats at nigga?

[Luigi]

and stiff leg deadlifts are for legs

deadlifts are for back, you have them back-to-front.

[holdenman]

and stiff leg deadlifts are for legs

deadlifts are for back, you have them back-to-front.

Off bodybuilding.com..

Stiff-Legged Barbell Deadlift

Exercise Data

Main Muscle Worked: Lower Back

Other Muscles Worked: Hamstrings, Calves

Equipment: Barbell

Mechanics Type: Compound

Barbell Deadlift

Exercise Data

Main Muscle Worked: Quadriceps

Other Muscles Worked: Hamstrings, Calves, Glutes

Equipment: Barbell

Mechanics Type: Compound

Certainly seems the case to me. Can anyone clear this up??

[Luigi]

thats absolute bullshit, stiffleg deads work hamstrings, and to an extent lower back, deads work back and legs but majority back.

[holdenman]

where the squats at nigga?

The 1 legs day in here so far didnt have squats in it because the squat rack was in use literally the whole time I was at the gym. No, Im not making excuses lol. See todays entry