T Nation

Time to Grow Big and Strong


#1


I would like to start logging my workouts and nutrition for myself to look back on in future. I hope it also helps others here and people find it interesting.(Any advise/pointers would be much appreciated).

5 foot 9
12 stone 6/175lb

My main goals for now on my physique:
(as well as growing as a hole)
Is to bring up my;
Arms
Calves
Traps
Upper chest
Rear Delts

Monday: Legs + Abs
Tuesday Calves + Chest + Triceps
Wednesday Back + Biceps + Abs
Thursday Rest
Friday Chest + Delts + Traps
Saturday Calves + Arms
Sunday Rest

I will also do 100 band pulls every morning.
Wednesday I will be trying to do a few lengths of farmer walks in the gyms conditioning room for a little conditioning and for the added grip/upper back benefit.

Fridays me and my colleagues have to take part in a "PT". This consists of cardio type activities and stretching for 2 hours. (Usually a run, circuits and then stretching).

Now I have sufficient funds for groceries I have set a rough meal plan.
Aiming for:
200g Protein
250g Carbs
50-60g Fat

I am not going to be dead on these numbers, but will do my best to be consistently close to them. I have no idea what that will do to my body, but I will see what it does for a few weeks and then add/subtract carbs and fats if I don't like what happens.

For this week I have planned

Meal 1: Tin of Tuna and 70-75g whole wheat Pasta
Meal 2: 200g Chicken Breast + 200g baked potato + veggies (green beans and carrots)
Meal 3: 200g Chicken Breast + 200g baked potato + veggies (green beans and carrots)
Meal 4:(Pre workout) 2 scoops protein and 4 wheat'a'bix
Meal 5: (Post workout) 2 scoops protein and 4 wheat'a'bix
Meal 6: Omelette consisting of 4-5 whole egg, 30g cheddar cheese, splash of milk.
(may add veggies and ham if I need more protein).

Each meal has around 40g protein 50g carbs and 10g fat then less fat in meals 1,4,5 but then more in my last meal (around 30g-40g fat)

Will be updating daily if possible.
Feel free to chime in. Input is more than welcome. Will throw pics up as and when.

Thanks for your time.


#2

In for sure.

You have so much potential it's nuts.


#3

x2

You definitely seemed to have a genetic advantage + good work ethic, while being humble with a good attitude. In for this.


#4

Just eating meal 2. Thought I forgot something on the way to work this morning..no knife and fork. My buddy gave me a spoon thankfully! Better than nothing haha


#5


Just finished meal 3. Feeling very full.
Usually have 2 litres of water during work but I'm slacking.
Have a few things to do after work, so will be training a little later than usual.


#6

Change of plans and managed to squeeze in legs before my other things for today.
Was in for and hour max. Didn't have time for abs but my main focus was a good leg workout.
I shall do some leg raises and crunches later as it's better than nothing.

Just a quick formula type thing to let people know how I write my stuff down.
(P=plate) ( /=for) (25=reps done) (+1= extra force/half reps done) (x2=2 sets of it)

Seated Leg curl
6p/25
7p/20
8p/15
9p/10 (PR)
These were near failure 1-2 off and last set was to failure.

Single leg curl
10kg/10
12.5kg/10
12.5kg/12x2
Felt easier as I got on. Just focused on 2 second negatives and a nice squeeze at the top.

Squat
50kg/10
70kg/10
90kg/5 wanted 3 sets of 10 but it felt harder than usual so I decided to up the weight
110kg/5
80kg/15
My squats are performed very Low and I try not to lock out unless I need a couple seconds rest.

Leg press
100kg/10
150kg/10
200kg/10
250kg/12 (PR)

Leg extension
4p/25+10+10+5
5p/30x2
First set were to failure with rest pause.
Second set were close to failure.
I think last set was failure.

Took a quick snap as I left, wasn't the best picture.


#7

Have a test tomorrow and its been playing on my mind a bit. Couldn't get all the meals in I planned.

Gym was really good today. Triceps were really pumped.

Calves, Chest, Triceps.

Seated Calf Raises
5p/35+10+5
7p/15+15
9p12x3

Standing Calf Raises + Bodyweight after each set.
50kg/15 +BW/10
55kg/12 +BW/10
60kg/10 +BW/10+5 (this set the ten were too fast so I waited a couple seconds and then got five slower ones).
My reps for calves are usually slow and controlled. 2-3 seconds up and down, with a pause at the top.

High Incline db Press
20kg/10
25kg/10
30kg/5
35kg/6

Flat db Press
30kg/10x4

Cable Flies
4p/20
5p/15
Then a drop set for the third set.
5p/14
+4p/5
+3p/10

Press downs (Favorite tricep movement). Great contraction, real good pump.
4p/12
4p/10
4p/8+2
3p/8+2

Cable Tricep extensions
4p/15+10
5p/10+2
5p/8+4

This was a little over and hour. Maybe hour and a half.


#8

Been super busy, haven't had time to log my workouts.

15th October.

Back
Type of vertical row/chin machine
30kg/15
50kg/12
70kg/8
50kg/10x3

Pull downs
7p/12
9p/6
7p/12
8p/9

Kroc Row
25kg/10
35kg/20

Seated Row
8p/10x5

Cable shrug
6p/30
9p/25
11p/12-15x3

Biceps

Hammer Curls
12.5kg/12
15kg/10x2

Preacher Curl
15kg/10
20kg/6 4x3
20kg/4 4

Lowerback Abs

Kettle bell swings
12.5kg/25x3
supersetted with crunches on a ball
30-40x3


#9

17th October

Chest Delts

Machine unilateral bench
20kg/25
30kg/20
40kg/10
50kg/10

Flat db bench
30kg/10
35kg/5
40kg/3

Incline bench
30kg/8x3

Cable Crossovers
5p/25
6p/15
7p/12
5p/8 (drop set)

Reverse peckdeck
6p/16x2
6p/15

Rear flies
5kg/30
7.5kg/10x4
5kg/12

db Raise
7.5kg/25
10kg/12-15x4

Machine Raise
4p/10x3


#10

19th October

Calves Arms

Standing calf raises
50kg/15
50kg/12 3
50kg/12
50kg/10

Legpress Calf raises
100kg/15
150kg/20
100kg/20
(Couldn't really feel this. Seated Calf machine was being taken so I thought I would try it).

Reverse grip/supinated grip Pressdowns
4p/20
5p/15
6p/12
6p/10 2

Cable extension
5p/10x4
4p/5 5(drop set)

Single Arm machine extension
3p/12
4p/10
4p/8

Reverse Cable curl
6p/20
8p/12x3
9p/12

E-Z Barbell Curl
25kg/10
30kg/10
30kg/8
30kg/6

Preacher Curl
15kg/12
20kg/6-8
20kg/6 4
20kg/10
15kg/4-6(Drop set)

Ball Crunches
50x3


#11

Really need to start logging more. Going to put down the workouts I have done this week. Then sleep.

Legs Monday evening 21st I think?
Seated legcurl
5p/40(PR)
7p/20
9p/12(PR)
9p/6+2

Single legcurl
10kg/10
15kg/12x2
10kg/9-10

Squats
50kg/10
70kg/10
90kg/5
110kg/3
120kg/3
90kg/10

Legpress
100kg/10
150kg/10
200kg/10
250kg/10x2 (PR)
(couldn't get more than 11 and I wanted a PR of 12+
so as I couldn't I rested 2 minutes and got another 10 last set was to failure).

Leg extensions
4p/20
5p/20
6p/20
7p/20(PR)
5p/20-30 (to failure)


#12

Tuesday 22nd. Calves, Chest and Tri's

Seated Calf Raises
6p/25x2(Great pump)
8p/15x3(PR)
I preferred the higher reps than the last few sets of 15.

Standing Calf Raises + Bodyweight Raises
55kg/15 + 10slow+10 faster
55kg/12 +8+4 faster
55kg/8 +12faster

Incline db press
25kg/10
30kg/5
35kg/9
35kg/8
35kg/7
Should have done 3 sets of 8 but tried for 3 sets of 9 and failed.
Still achieved more volume than last week though. Which was the goal.

Flat db press
30kg/12
30kg/11
30kg/10
Again should have tried 3 sets of 10 but wanted 3 sets of 12/

Press ups to failure
15
12
10

Pressdowns
3p/10x5

Cable extensions
5p/12x5

Didn't feel strong on triceps but wanted the extra volume.
Had a good pump.


#13

Back and Biceps.

Vertical Row/Lat machine
40kg/15
60kg/12x2
60kg/10x2

Pulldowns
6p/12
8p/10x2
8p/8+2

Seated Row
7p/10-12
9p/8-10
8p/12x2

Machine Row
(Basically a seated row but a different angle as I'm trying to focus on my upper back).

Reverse barbell curl
25kg/20
30kg/10x3
(Last set was to failure with maybe 1-2 cheat curls).

Preacher curl
15kg/12
15kg/7+5
15kg/6+4x2

Alt db curl
12.5kg/6
(Could have got more but didn't really feel it).
10kg/15-20x2
Great pump.

Crunches
40-50x2 Roughly

Kettlebell swings 12.5kg
35
25


#14


Terrible at updates at the mo. Will update more regularly soon.


#15

Back shot a few days ago.
Want more lower lats and upper back/traps. Obviously need to lean out soon. But
Just showing what I'm currently at.


#16

Last Friday's Chest shoulder workout.

Incline BB Bench
Bar/20
40kg/10
60kg/10
70kg/5
60kg/7

Flat db bench
35kg/5x3

Cable crossovers
3p/30
4p/20
5p/12-15
+3p/15

Reverse peckdeck
5p/25
7p/15x3
7p/10+2

Face pulls
3p/25
4p/15
4p/10
Still learning how to do facepulls correctly, but grasping is gradually.

Machine sideRaises
5p/10
+3p/8-10+5 (^Drop set^)
4p/15+10

db side raises
10kg/20+10
10kg/15+5x2

Cable shrug/scapula retraction type movement.
8p/30-40
12p/30
14p/30


#17

Gave arms a miss because they were still pretty sore.

Legs monday

Seated legcurl
4p/15
6p/12
8p/10
10p/10(PR)
All these were really squeezing at the top and nice and controlled down.

Single legcurl
10kg/12x2
12.5kg/10-12x2

Leg extensions
4p/30
5p/30
6p/30
7p/30(PR)

Hack squat
bw/20
20kg/20
40kg/20
60kg/15
Controlled 2-3 seconds up and down.
Would have preferred to do free weight squats, but my gym buddy bitched out and I didn't wanna do them solo.
So I decided to use the hack squat for a change and I have never used it before.

Legpress
150kg/10
200kg/10
250kg/10
300kg/8(PR)
200kg/12
100kg/25
Drop set
My ROM is pretty shitty in my opinion on the legpress, Although I get my thighs against my chest and then just before lockout, It never feels deep enough. But I feel it and haven't got any pain, so I will stick with it.

Leg Raises
25
15
12

Back extensions
40
25
25


#18

Tonight's Chest/Tri/Calves

Plat loaded machine bench
(each side)
10kg/15
20kg/12x3

Incline db bench
30kg/10x6(PR)
I did the first set and wanted to up the weight to 35kg and try 3x10-15
but it felt like I would reach that number with the 30s. I kept the 30s and it just got easier after the second.
Nice stretch and the bottom and just shy of lockout at the top.

Peckdeck
5p/10
10p/15
Wanted to give it a try as I haven't used it in ages.
Didn't like it. Always feel a slight twinge in the shoulder. Not good.

Went onto cable crossovers instead.
5p/25
7p/10-12
6p/15
+4p/10
Dropset

Seated calf raises
5p/30
7p/30x3

supersetted it with standing bw calf raises extra slow for 20x3


#19

Chins
7x2
5x4

Band assisted
8

Pulldowns V-Grip
7p/10
9p/8x2
8p/10

Single arm pulldown
7p/12x2
(Different weight stack)

Single arm Lat type Row
20kg/20x3

Seated Row to chest
9p/9x2
9p/8
6p/20 SQUEEZE

E-z bar curl
20kg/8
30kg/6
20kg/8+2

Cable curl
6p/20
6p/15
6p/10-12
8p/6
+6p/4
+5p/5

Arms were fatigued, but not as pumped as last week, when I used the preacher curl machine.
Pretty annoying. Guess it's just one of those days.
I'm thinking of adding in sprints or prowler work 3x a week for some conditioning.

I would also like to focus on strength at some point, because there is some numbers I would like to hit on certain exercises. I think it would carry over to bodybuilding style training, because I would then be using heavier poundage's in the higher rep ranges.

It's just a thought though.


#20

Just have time to update.
Been in Sheffield this weekend to watch knife party as well as other DJ's. Was a pretty could time, seeing friends and the atmosphere was nuts.

Anyway, did a session today to sort of make up for yesterday and Friday. Didn't do any chest/shoulder/triceps due to not being recovered for Tuesday. However I did a mix of traps, biceps, calves and abs. Just because they wont be overlapped over the next few days.

Standing calf raises + Bodyweight for a good SQUEEZE
50kg/20+25
55kg/15+25
60kg/12+30
60kg/10+25

Seated calf raises
5p/12
7p/15
9p/12+8

Preacher curl
15kg/15
20kg/8
20kg/6+4

Concentration curl
7.5kg/9x2
7.5kg/8-10 (didn't count, was interrupted).

Reverse straight bar curls
25kg/15
25kg/10x2

Cable shrugs/retractions
9p/30
12p/20+5
15p/15+5
10p/20

All sets for 2-3 second holds at the top.

Leg Raises
20x3

Ball Crunches
30x3

Done in under an hour, enjoyed it. Be happy to get back to regularity tomorrow for Legs!