T Nation

Hulking Up (Newbie Log)


#1

Male
Weight: 88-90kg :o
Height 5'11"

I'm English so kg only :frowning:

I've recenlty moved to a 4 day upper/lower and have squatted waaay more than I have deadlifted so am squatting + deadlifting in both leg days:

Upper:

Neutral chins
Push press
DB rows
Dips
+ some iso's (facepulls, db curls, rope pushdowns etc)

(I alternate dips and push press on upper days)

Lower:

Squats (low reps)
Deadlift (low reps)
+ 2 other compounds
leg curls

(It depends what is available)

PB's:

squat: 1x1 105kg
Push press: 1x1 57.5kg
chins: 6x6
Dips: 3x8

No bench as it was pathetic and am sorting out my dips first /9been using assisted machine until a month ago!)


#2

Last lower sess:

Squats

50/60/70/80kg 4x3

100kg 2x2 (rep pb)

Deadlift

1x5 70kg

1x5 105kg (rep pb lol)

RDL

80kg 3x10

Leg press

150kg 3x10 (weight pb)

Leg curls

50kg 3x10

Back extensions

3x10

Decline situps

3x12


#3

Last Upper sess:

Pullups

3x5

Hammer chins

2x5

Push press

52.5kg 4x3

50kg 1x3

45kg 5,4

DB rows

22kg DB 4x8

Dips

bw 3x5

-12kg assist 2x6

db curl/rope pushdown/facepulls triset

5,5,4/3x10/3x10

Assisted chin/dip superset (couldn't get db I wanted)

-19kg 6,6,3


#4

Lower

Deadlift

1x5 70kg
1x5 107.5kg
120kg 1x1
130kg 1x1

Front squats

1x5 40kg
1x3 50kg
1x3 60kg
1x3 70kg

1x1 80kg

Leg press

150kg 3x10

Leg curlz

50kg 3x10

Back extensions

+5kg 3x8

+some captains chairs for the abz.

I planned to do back squats and waited 5mins for one of the rackr to free up but no luck so started with dead...glad I did!

I'ver made my grip a bit wider and form seems good so got a couple of pb's 8)

Got as pb on the front squats as didn't fancy heavy back squats after the deads.

I let out an all mighty fart as I set up for my 2nd set of leg press :frowning: it was one of the rippers :cry:


#5

Upper

Hammer chins

5x5

Chest dips

3x6

-12kg assist 2x5

DB rows

24kg DB

4x6

DB incline bench

18kg DB's

5x6

BB shrugs

100kg 3x10

db curls/rope pushdowns/face pulls

6,6,5/3x10/3x10

I guess the shrugs were the best thing about todays workout


#6

Lower

front squats

1x5 40kg
1x3 50kg
1x3 60kg
1x3 70kg

1xF 85kg
1xF 82.5kg

deads:

1x5 70kg
1x2 110kg

1xF 132.5kg

+usual leg press

Got an injury to my side delt from weighted chins but getting better.

Will go deload to 105kg 1x5 next week on the deads.

Will try an upper thurs but no chins...


#7

Lower

Front squats

1x5 40kg
1x3 50kg
1x3 60kg
3x3 70kg

Deadlifts

70kg 1x5

100kg 3x3

DB RDL

24kg DB's 3x10

Leg press

130kg 3x10

Leg curls

50kg 3x10

Back extensions

+10kg 3x8

Captains chairs

3x8

Just coming back from an injury so weights are a bit down :x but I think I will do deadlifts first in future as my quads were raging during deads.

I will do an upper tomorrow but do some cable machine rows etc while my shoulder is healing.

Had enough of back squats for a while despite all the hard work on them! They can wait :stuck_out_tongue: :evil:

Losing weight now and reckon I'm out the fatclub :lol:


#8

what you weighing now then mate?


#9

Alright :smiley:

Not sure as I don't have scales. Currently living in a tiny bedsit until I buy some where lol.

Looking a bit slimmer though so maybe 85kg.

Not really looking to "tone" just improve my lifts and eat a bit better!


#10

Upper

Push press

50kg 7x3

BB sgrugs

100kg 4x10

[/u][u]Dips/lateral raises[/u]

3x5/3x10

Chins -40kg assist :frowning:

3x10 ss with 2x25kg plate sgrugs 3x10

db curl/lat pulldowns

5,5,3/3x5 50kg

rope pushdowns/facepulls

3x10/3x10

Still coming back from injury so chins and lat pulldowns were quite gay.


#11

Lower

Deadlifts

1x5 70kg

1x5 100kg

1x1 120kg

1x :evil: [strike]130kg[/strike]

Front squats

1x8 50kg

72.5kg 2x3, 2

Back squats: 1x5 72.5kg; 1x1 90kg; 1x1 100kg

Leg press

140kg 3x10

Leg curlz

50kg 3x10

I had to wait 20mins to do front squats :frowning:

I went about 6pm so won't be doing that again. I reckon 6 months until I will be "training" from home.


#12

Upper

Push press

52.5kg 3x3

Chins/Lateral raises

-19kg 3x8/3x10

Dips/db curls

5x5/5x3

DB rows

22kg db 5x5

Rope pushdowns/facepulls

3x10/3x10

Injury getting better so will reduce the assist on the chins next time and up the db row weight.

4x3 is my best so far on push press so nearly there again.

I bought some new hair clippers and went for a grade 1 but fucked it up and now look like an AIDS victim it's so short :affraid:


#13

Lower

Back squats

1x3 60kg
1x3 70kg

5x3 90kg Felt good :twisted:

Deadlifts

1x5 70kg

1x5 102.5kg

DB RDL

26kg DB's

3x10

Leg press

140kg 3x10 Not easy :evil:

Leg curls

50kg 3x10

Back extensions

+10kg

Decline situps

20, 15, 12

By the time I got to leg press my quads were blasted & there was a fittie instructor doing a demo right in front of me on the powerplate. From checking out her bum I reckon she has done a million step ups :twisted:

I felt a bit sick while doing stretches at the end & my tshirt was soaking so a good session :bball:


#14

Upper

Push press

52.5kg 5x3 :twisted:

Chins/side raises

4x5/4x10

Dips/db curls

5x5/5x3

DB row

24kg DB 6x3

BB shrugs

100kg 3x10

Rope pushdowns/facepulls

2x10/2x10

Quite a few iso's but meh I did get a pb on the press :twisted


#15

Lower

Squats

1x3 60kg
1x3 70kg

3x3 92.5kg

5x5 70kg

Deadlifts

1x5 70kg

1x5 105kg

DB RDL

28kg DB's 3x8

Leg press

140kg 3x10

Leg curls

50kg 2x10

decline situps

3x15

back extensions

+10kg 3x8


#16

Upper

Push press

1x3 30kg
1x1 40kg

55kg 3, 3, 2

45kg 5x5

Chins/lateral raise ss

4x5/4x10

Dips/db curls ss

5x5/3x4,3,3

DB row

26kg 6x3

Incline db flyes/shrugs

3x10/3x10

Rope pushdowns/facepulls

3x10/3x10

Lat pulldowns

1x5 60kg
1x5 65kg
1x5 70kg
1x3 75kg

Please with the pb at 55kg on the push press :twisted: but I swear I looked like this after the first set at 55kg:

:shock:

I added in 5x5 at a lower weight to get a bit of volume as I did it yesterday with squats and felt great! I can't even tell if I have DOMS in my quads as it's so bad in my glutes and hammies :frowning:

Stuck on some lat pulldowns at the end for no particular reason.


#17

Lower

Deadlifts

1x5 60kg

5x5 90kg

Front squat

1x5 40kg
1x5 50kg

3x3 70kg

5x5 50kg

DB RDL

28kg DB's 3x10

Leg press

140kg 3x10

Leg curls

55kg 3x8

Decline situps

3x15

Back extensions

+10kg 3x8

Good sess!


#18

Upper

Push press

55kg 3x3

47.5kg 5,4,4

DB row

27.5kg db 5x5

Low incline db bench

20kg db's 8,8,7

17.5kg db's 6,5

cg pulldowns

63kg 5x6

db flyes

10kg db's 3x10

db curl/rope pushdowns/facepulls

3x3/3x10/3x10

I am staying round my parents so went to a gym nearby, shitloads of equipment + only �£5 for one off visits so not bad at all. No dip station so did db incline, might do them once a week instead of dips 2x.

Got the extra rep on the push press but had to rep pause the last one :twisted: . Upped the weight on the drop set to 47.5kg and will stick at that till i get 5x5 (more concerned about the topset :twisted: :twisted: :twisted: :twisted: :twisted: :twisted: ).

Shoulders feel f*cked now but DOMS not injury :face:

Gonna go back tomorrow as to squat and do my 1st ever trap bar deads as i saw a bar lying in the corner!

Thought anout doing shrugs but felt too f*cked so next upper!


#19

Lower

Squats

90kg 3x3

75kg 5x5

Rack pulls

Ramped up to 120kg for reps. Can't really remember exactly what I did to get there :no:

RDL

80kg 4x10 :twisted:

Lying Leg curls

Ramped up high weight on sets of 3 then dropped from 70kg to 35kg in 1 dropset :affraid:

Leg extension

3x10 49kg

Trained in a different gym so did some other stuff today. First time ive done lying legs curls and they felt better but my gym doesnt have one :scratch:


#20

Upper

Lower back injury from rack pulls still not healed so had to cut my cloth accordingly (presses suffered and no push press :frowning: )

DB incline press

22kg db's 4

20kg db's 8,8,6

18kg db's 5

db row

30kg db 5x3

20kg db 2x10

seated db press

14kg db's

10, 7, 6, 5

Chin up/dip superset

3x5/3x5

db curls/ rope pushdown/face pulls

5,5,3/3x10/3x10

Lat pulldown

65kg 3x5

Off to take pain killers + no lower workout this week :frowning: