The Title of the Journal

[Daniil]

Alright, although no one knows me here, I decided to start a journal. Hopefully I will be getting some advices or tips, etc.

I'm 19 years young, 180 cm (5'11"), 69 kg (152 pounds), trying to gain some mass.

What did I do today?

1. Incline Barbell Press
   Some warm-up
   3 sets of 8 reps at 45°
   3 sets of 8 reps at 30°
   3 sets of 8 reps at 15°
   Weight = 67.5 kg
   
2. Incline Dumbbell Flys
   2 sets of 12 reps at 45°
   2 sets of 12 reps at 30°
   2 sets of 12 reps at 15°
   Weight = 12.5 kg
   
3. Dumbbell Pullovers
   5 sets of 14 reps
   Weight = 14 kg
   
4. Leg Extensions
   6 sets of 12 reps
   Weight = 82 kg
   
5. Crunches
   5 sets of 25 reps
   
6. Seated Twists
   5 sets of 40 reps

I would do more for quadriceps, but I think I damaged my knee joint (so I avoided Squats).

Me IRL:

[1day]

:clap: gud start mate, p.s, lov the title of this journal

[Daniil]

Thanks man :-)

[jono]

Welcome to the journal game :nod:

Lots of motivation here.

Great to post a pic - helps track progress.

You can learn a lot from other peoples journals around here too which is all good.

Best of luck! - stick with it and you will reach your goals :nod:

[Daniil]

Thank you jono

[biggurl27]

Cool look forward to reading your progress. Um just out of interest where are you originally from?

[Daniil]

Thanks biggurl27, I'm from Russia :-)

[biggurl27]

Oh cool, the

Hopefully I will be getting some advices

gave it away

[shruglife]

Thanks biggurl27, I'm from Russia :-)

You have some big shoes to fill mate

[Daniil]

Oh cool, the

Hopefully I will be getting some advices

gave it away

Ah' date=' gotcha :-)

You have some big shoes to fill mate

Hell yeah, the guy's good. I'll do my best though :-)

[becbec]

Looking good 8)

Do u have a set routine you follow when you go to the gym or do you just do bits here and there?

[poos_n_wees]

Wooo, mean abs and chest Daniil!

Great to see another journal. Good luck with your goal!

[Daniil]

Looking good 8)

Do u have a set routine you follow when you go to the gym or do you just do bits here and there?

Thank you becbec :-) I do have a set routine which I change from time to time, however. For example, one week I can do Barbell Rows, and next week I can do Dumbbell Rows, etc.

Wooo, mean abs and chest Daniil!

Great to see another journal. Good luck with your goal!

Thanks poos_n_wees, I appreciate the kindness :-)

So today I did back and hamstrings.

1. Wide-Grip Chins Behind the Neck
   5 sets of 8 reps
   
2. Lying Leg Curls
   5 sets of 12 reps
   Weight = 48 kg
   
3. Cable Rows
   5 sets of 12 reps
   Weight = 49 kg
   
4. Seated Leg Curls
   5 sets of 25 reps
   Weight = 35 kg
   
5. Dumbbell Rows
   5 sets of 10 reps
   Weight = 24 kg
   
6. Straight-Leg Deadlifts
   3 sets of 10, 6, 4 reps
   Weight = 90 kg
   
7. Reverse Crunches
   5 sets of 25 reps
   
8. Seated Twists
   5 sets of 40 reps

My knee seems to be healing, so next time I train quadriceps, I'll be doing Squats.

[Daniil]

Arm day.

1. Weighted Dips
   5 sets of 12 reps
   Weight = 15 kg
   
2. Preacher Curls
   5 sets of 10 reps
   Weight = 25 kg
   
3. Triceps Cable Pressdowns
   5 sets of 12 reps
   Weight = 55 kg
   
4. Incline Dumbbell Curls
   5 sets of 10 reps
   Weight = 12.5 kg
   
5. Concentration Curls
   5 sets of 10 reps + 1 extra set for left arm
   Weight = 11 kg
   
6. One-Arm Triceps Extensions
   5 sets of 12 reps
   Weight = 8 kg
   
7. Seated Twists
   1 set of 300 reps

[becbec]

Arm day.

1. Weighted Dips
   5 sets of 12 reps
   Weight = 15 kg
   
2. Preacher Curls
   5 sets of 10 reps
   Weight = 25 kg
   
3. Triceps Cable Pressdowns
   5 sets of 12 reps
   Weight = 55 kg
   
4. Incline Dumbbell Curls
   5 sets of 10 reps
   Weight = 12.5 kg
   
5. Concentration Curls
   5 sets of 10 reps + 1 extra set for left arm
   Weight = 11 kg
   
6. One-Arm Triceps Extensions
   5 sets of 12 reps
   Weight = 8 kg
   
7. Seated Twists
   1 set of 300 reps

Sheesh bud, how long did that take you? :shock:

[Daniil]

It took me only five minutes and it paid off: I could really feel my obliques working :-)

[rose]

Nice. Do you eat big Mr Russia?

[Daniil]

Here's what I usually eat these days:

1. Breakfast
   A cup of rolled oats
   A glass of milk
   
2. Post-workout
   2 scoops of Mutant Mass with water
   
3. Lunch
   250 g chicken breast
   100 g white rice
   200 g vegetables
   A glass of milk
   
4. Dinner
   250 g chicken breast
   120 g pasta
   A glass of milk
   
5. Before bed
   2 scoops of Mutant Mass with water

And in the next few days I'll start taking one more Mutant Mass shake between lunch and dinner.

What do you think? Thanks.

[Daniil]

Did shoulders and a bit of lower back today.

1. Behind-the-Neck Presses
   3 sets of 10 reps
   Weight = 30 kg
   
2. Dumbbell Presses
   5 sets of 10 reps
   Weight = 12.5 kg
   
3. Standing Lateral Raises
   5 sets of 10 reps
   Weight = 6 kg
   
4. Upright Rows
   3 sets of 10 reps
   Weight = 27.5 kg
   
5. Front Dumbbell Raises
   3 sets of 10 reps
   Weight = 7 kg
   
6. Deadlifts
   3 sets of 10, 6, 4 reps
   Weight = 122.5 kg
   
7. Leg Raises
   5 sets of 25 reps
   
8. Bent-Over Twists
   5 sets of 40 reps
   
9. Hyperextensions
   5 sets of 20 reps

Also, a long time ago I saw this picture:

Well today I finally tried that :-) Managed to lift 82.5 kg, didn't go any further because the plates we have in our gym are quite different to those used by Reeves.

P.S. Why does my picture have more views than my thread?

[Specter]

Did shoulders and a bit of lower back today.

1. Behind-the-Neck Presses
   3 sets of 10 reps
   Weight = 30 kg
   
2. Dumbbell Presses
   5 sets of 10 reps
   Weight = 12.5 kg
   
3. Standing Lateral Raises
   5 sets of 10 reps
   Weight = 6 kg
   
4. Upright Rows
   3 sets of 10 reps
   Weight = 27.5 kg
   
5. Front Dumbbell Raises
   3 sets of 10 reps
   Weight = 7 kg
   
6. Deadlifts
   3 sets of 10, 6, 4 reps
   Weight = 122.5 kg
   
7. Leg Raises
   5 sets of 25 reps
   
8. Bent-Over Twists
   5 sets of 40 reps
   
9. Hyperextensions
   5 sets of 20 reps

Also, a long time ago I saw this picture:

Well today I finally tried that :-) Managed to lift 82.5 kg, didn't go any further because the plates we have in our gym are quite different to those used by Reeves.

P.S. Why does my picture have more views than my thread?

Good job bro! :nod:

your pics has more views cause the chicks cant get enough of you! :wink:

[Daniil]

Good job bro! :nod:

your pics has more views cause the chicks cant get enough of you! :wink:

Ha-ha thanks man :grin: Still haven't found the tape?

[Specter]

Good job bro! :nod:

your pics has more views cause the chicks cant get enough of you! :wink:

Ha-ha thanks man :grin: Still haven't found the tape?

you know what??..I completely forgot!...Im up in Hastings at the moment...maybe mum has 1..wait a sec..

[Specter]

24inches

[Peachy]

24inches

:shock:

[Daniil]

24inches

Great, now I know how large I want my thighs to be :-)