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Hey :)

mung

By mung
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mung Junior member

mung

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Hey guys,decided to join this site as Ive been reading and following bodybuilding.com forums for a while and wanted to join up to a local forum with other like minded fitness enthusiasts.

My names Matt, 21, currently studying at Uni, based in Wellington, and go to Les Mills.

Have been going to the gym for about 7 months now, after procrastinating for a few years, but its been good and im pretty motivated, am wanting to get fit, get stronger and also bulk up abit and look good :grin:

Main goals at the moment is to build a good overall amount of bulk all round, so am going to start bulking to my desired weight and from there start cutting, short term, is to get toned and get in shape for the up n coming summer haha, who doesnt?

Anyways nice to meet you guys, looks like a great forum with lots of useful information of all aspects of body building!

choice bro :)

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mung Junior member

mung

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Cheers mate, Well i havent really gotten hardout into eating, i try to space around 6 means throughout the day.

Breakfast

3 weetbix with trim milk and banana

2 pieces wholegrain toast with peanut butter

10am- protein shake

lunch- sandwich usually chicken or ham

bananna, or 2 pieces of toast with a can of baked beans

late arvo- 2 pieces of toast with pb, or a can of tuna

dinner- chicken or beef with potatoes and/or greens

7ish- have another protein shake.

Been on the shake for a month and abit now, but just ran out of my Horelys awesome mass, and being a poor student cant afford another tub, just brought 1kg of Creatine, which arrived today Shotgun supplements have quick and fast service btw :clap:

So will be using 4 servings of 5g creatine with juice throughout the day, as well as eating heaps of protein/tuna..

My exercise plan is slightly planned, constructive criticism or critiquing is welcome :nod:

For reference, im about 5'6ish. 71kgs.

Monday

Shoulders

-Seated dumbell press

3sets of 10 reps @ 22kg

-Standing dumbell shrug

3sets 10 reps @ 32kg (need straps cos i cant get a good grip by the time i get to 6-7rep!)

-Bent over lateral rise

3 sets of 10 @ 18kg

-Lateral rise

3sets 10 reps at 14kg

-Hanging highpull with barbell

3 sets 10 @ 30kg (been told to do it from the front but i saw a video on youtube with someone doing it behind their back?)

Triceps

-Cable pull downs with rope

3 sets of 10 @ 22kg

-Skull crushers

3 sets of 10 @ 20kg

-Dont know what this ones called but you sit in same position as you would with dumbell pull up, leg resting on bench.. you dumbell to push in upwards motion working tri's

2 sets of 10 @ 16kg

Tuesday

Just wondering the bar usually weights 10kg right?? if so add that to total below.

Chest

-Bench press

2 sets 10reps @ 40kg and one at 60

-Widegrip bench press incline

3 sets of 10 reps @40kg

-Chest press machine

3 sets of 10 reps at 68kg

-Flys pec deck

3 sets of 10 @ 95kgs

-Decline dumbell flys

3sets of 10 @ 14kg

(I try to vary this over a few period of weeks,(flat/incline/decline)

I do abit more tricep workouts after, is it alright to work tris multiple days? i read on bodybuilding that every time you work chest shoulders or bi's that you do tris too?

Legs

-Leg press 3 sets 10 reps @ 120kg, gonna try 140 next week

-Leg curl 3 sets 1- reps @ 39kg

-Barbell squats 3 sets of 10 @ 60, can do a set of 80

-seated leg curls 3 sets of 10 reps @ 54kg

-calf raises 3 sets of 10 at 120kg

Weds

Biceps

-Seated barbell curl 3 sets 10reps @ 35kg

-Standing barbel curl 3 sets 10-12 reps @ 35kg

-Incline dumbell curl 3 sets 10-12 reps @ 16kg

-EZ bar precher curls 3 sets 10-15 reps @ 25-30kg

On days when i feel like overloading (that the correct term?)

I get the heaviest dumbells i can life, atm 20kg do 10 reps and work my way down to 10kg... feel the deep burn haha.

Thus

Back

-Seated row 3 sets of 10@ 30.1kg on each side

-Wide bent over barbel row 3 sets 10 reps @ 35kg

-Overhead grip pull up

3 sets- maxout

-Machine pull downs using the grip that looks like this /\

3 sets of 10 @ 68kg

For traps i do free weight pull down

3 sets of 10 @ 120kg

Ive done 1 set of 8 at 140kg once

Machine seated row machine

3 ways to grip- top/middle/bottom

I superset these 10 reps for each @54kgs 60 sec rest between each set.

fri sat rest, on sunday may go do some cardio, 10min on the treadmill, 10min on bike, 10min on rowing machine. want to try deadlifts, but need to get my technique right, did it wrong last time and hurt my back

But lately my gym timeable has been abit mess up cos of uni and getting owned with assignments.

Damn that was a long post!

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rose Veteran member

rose

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Standing dumbell shrug... 3sets 10 reps @ 32kg (need straps cos i cant get a good grip by the time i get to 6-7rep!)

Hi Mung and welcome, good luck with your goals. Re straps, I wouldn't at that weight. I suggest you keep training your grip. Maybe buy some chalk. But straps may make you neglect your grip to the detriment of other exercises requiring grip and forearm strength now/or in the future etc.

Try doing farmer walks gripping DB's or plates as hard as you can or even just standing dumbbell holds, where you pick up a heavy DB and squeeze the handles as hard as you can for 30-60 seconds. An alternative is barbell shrugs instead of DB's. But yeah, my advice is to find a way to increase your grip strength rather than rely on straps.

Some links:

Guide To Grip Strength

Grip Training

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Monarchking Veteran member

Monarchking

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hi there. And welcome. go hard on the bulk. Hope you are recording your progress.

want to try deadlifts, but need to get my technique right, did it wrong last time and hurt my back

Imo Deadlifts are fantastic. You should have started them 7 months ago! A great strength builder, and a very natrual movment.

Start realy low, say 50kg, get the form down and increase the weight evry workout this will = win This is what I did. Also vidoe tape it if u can and compare it to the boys on youtube:). in a couple months you will be hella strong and your grip should be inmproved aswell.

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