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Leaner and Meaner

Travel Express

By Travel Express
in Workout journals

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Travel Express Member

Travel Express

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Well I thought it was about time I started a journal, I do martial arts almost 8years now. But have recently focused more on getting bigger before I go back into that area all guys my age group are a lot bigger.

The other reason for me wanting to gain weight is, I got sick of being 73kg, Currently I'm 78kg, my goal is to reach 85kg hopefully by the end of the year, it's time to get serious about my goal with less than 3months left.

NOTE MY HEIGHT IS 170cm.

Ive been training for just on 1yr now, and have a real rough knowledge of what to do, My main concern is how much I eat, Currently I'm eating around 3400cals a day approx 200g protein, 450g Carbs and 80g fats.

I train 4 days a week Monday Wednesday Friday Sunday. Sundays are sometimes missed.

Here's what I did at the gym today (Excuse some names as i dont know them)

Bench Press 80kg 12R, 82.5kg 12R 85kg 12R

Seated Shrugs 140kg 12/3 (MACHINE) Hence high weight.

Shoulder Press 60kg 12/3

BB Bi-cep Curls 35kg 12/3

DB Over head Tri Extension 32.5kg 12/3

Bring on Wednesday!

Pics so far.... I don't know how to pose :?

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Travel Express Member

Travel Express

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Yay new journal :grin:

Good luck with your goals TE. Can't give you much advice but I can give ummm encouragement :grin: Is that the word??

:nod: Thanks it will help alot

Good luck with your goals TE! Looking good in your pics - pretty lean :nod: What's your training split at the mo?

Thanks, and here's my split

Monday : Little bit chest, Shoulders, Bi's Tri's

Tuesday : Rest

Wednesday : Chest, Back, Bi's Tri's

Thursday : Rest

Friday : Little bit chest, Shoulders, Bi's Tri's

Saturday : Rest

Sunday : LEGS!!! (IF I CAN BE BOTHERED)

Wednesday's Tri, and Bi exercises are different to Monday and Friday.

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emmzies Senior member

emmzies

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It wasn't as bad as what you said it would be, but to be honest I can't wait to get groceries again back to the white rice for me YAY!

Lol thats good to hear, i'm just a drama queen. :D If you can hack it you should stick with it, apparently its way better for you? Not that i would know..

She like to RESEARCH bro.. :pfft:

Don't we all :wink: Although some of us more than others... :pfft:

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Peachy Senior member

Peachy

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Yay new journal :grin:

Good luck with your goals TE. Can't give you much advice but I can give ummm encouragement :grin: Is that the word??

She like to RESEARCH bro.. :pfft:

Yeah I've notice Peachy "LIKES TO RESEARCH"

Hmmmmm..... well it appears some of you are questioning the legitimentness (is that a word??) of my research :think:

You guys will be so shamed out when I publish my thesis based on my research :haha:

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IronHyde Member

IronHyde

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Solid base. Just train hard and you will hit your goal. I would say allways train legs, my theory is that it's the biggest muscle group so should get some good gains which would mean more body weight.

Also, start training one or two muscle groups per day instead of all muscle groups every training day. You will find a lot of the bigger guys do 5 or 6 excercises on one muscle group and only train the muscle group once per week. This way you damage the muscle a good amount and give it 7 days to rest. Although you don't feel sore after 3 days there is still healing going on.

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Draft Member

Draft

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I agree with IronHyde, it doesn't look like your giving your muscles enough time to recover. Particularly, tris which get hit when your doing chest and shoulders too. You might find you'll get stronger faster by giving your muscles a bit of a break.

Good progress though man...looks like you've def got a solid base on there.

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Travel Express Member

Travel Express

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Solid base. Just train hard and you will hit your goal. I would say allways train legs, my theory is that it's the biggest muscle group so should get some good gains which would mean more body weight.

Also, start training one or two muscle groups per day instead of all muscle groups every training day. You will find a lot of the bigger guys do 5 or 6 excercises on one muscle group and only train the muscle group once per week. This way you damage the muscle a good amount and give it 7 days to rest. Although you don't feel sore after 3 days there is still healing going on.

I agree with IronHyde, it doesn't look like your giving your muscles enough time to recover. Particularly, tris which get hit when your doing chest and shoulders too. You might find you'll get stronger faster by giving your muscles a bit of a break.

Good progress though man...looks like you've def got a solid base on there.

cheers guys. I'm going to be changing my routine at the end of this month, so i'll keep this in mind for then, my bro did Bodybuilding/Powerlifting and said the same thing to me, guess old habits die hard?

Hmmmmm..... well it appears some of you are questioning the legitimentness (is that a word??) of my research :think:

You guys will be so shamed out when I publish my thesis based on my research :haha:

That depends what your thesis is about? :wink:

No training today Unless you include work?? Fairly active there.

Meals

M1 - Nutri Grain W/milk, Multigrain toast W/PB, Coffee

M2 - Primo Extremo, Yoghurt, Banana

M3 - WholeGrain rice, Tuna, Nut Bar, Bumper Bar, Liquorice.

M4 - Yoghurt, Banana, Creamed Rice

M5 - Mince pasta, Protein Shake

M6 - Mince, Carrots, Green Beans, Potatoes

M7 - Protein Shake (Does this count as a meal?)

Throughout the day 3L water.

Yes my diet has something to be desired (improved)

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emmzies Senior member

emmzies

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She like to RESEARCH bro.. :pfft:

Don't we all :wink: Although some of us more than others... :pfft:

:pfft: Are you saying you like to research a lot more than Peachy?

I was ACTUALLY referring to the candy-man, but now you mention it, i think me and Peachy are equal in that regard. :wink:

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teamfatboy Veteran member

teamfatboy

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Nice to see the journal TE, keep it up! You're working with a good base....at least according to Emmzies and Peachy :grin:

I'd go with Ironhyde - you should do legs...whether you like it or not :grin: Same for back... training arms three times a week, but back once, won't necessarily repay the effort - whereas if you were to take the three days you do back, chest, shoulders, arms and slice them a little differently, you might get better results.

Oh, and what about abs?

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Travel Express Member

Travel Express

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Don't we all :wink: Although some of us more than others... :pfft:

:pfft: Are you saying you like to research a lot more than Peachy?

I was ACTUALLY referring to the candy-man, but now you mention it, i think me and Peachy are equal in that regard. :wink:

So your also writing a thesis with all your research too? As for Candy - Man researching ... that's kinda creepy :pfft:

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Travel Express Member

Travel Express

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Welcome to my party Bar-Belle, invites are open to all. :lol:

Well today at the gym the routine was this...

All reps 12, sets of 3

DB Incline Press 20kg

BW Pull ups

Seated row, 35kg each side

BB Reverse Curls 25kg

DB Bent over tri extensions 12.5kg

My Body Weight today was 79.55kg \:D/

Food

M1- Nutrigrain W/milk, Multi Grain toast W/PB Coffee

M2- Primo Extremo, Yoghurt, Banana

M3- Satay Chicken with rice (large)

M4- Yoghurt, Creamed Rice, Banana

M5- Protein Shake

M6- Fish, Green Beans

M7- Protein Shake.

Picture that i forgot to add on Monday... my bad

post-5939-14166820019571_thumb.jpg

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