Thread: my routin for strength n mass

ah fuck it

bbchp 6,6,5 60kg
incline db 8,8,8 20kg
shp 8,8 30kg
side lat raise 8,7 7kg
bb curl 6,6 30kg
hammer bar curl 8,8 30kg
wrkout 2

pull up ,8,8,8
bent row 8,8,8 50kg
hang clean 8,8,8 35kg
close grip bp 8,8,8 40kg


day 3
squats db 8,8,8,8,8, 30kg
legpress 10,10,10,10,10 45kg
deadlifts 60kgfor 8
70kg for 8
80kg for 8

week 2

chpress bb 6,6,6, 60kg
inc dbpress 12,12,10 20kg
bbcurl 8,8,8 30kg
hc bar 8,8,8 35kg

day 2
pull up 8,8,8
bent bb row 8,8,8 50kg + 1 set of 6 with 55kg
hang clean 6,6,6 40kg
shpbb 8,8,8 35kg
lat raise side 8,8,8 7kg
bent lat raise 8,8,8 7kg
crunch 10kg on chest 12,20,15 lol just did wat i felt
closegrip bp 45kg,8,8,8,8

day3
squats db 8,8,8,8,8 32,5kg
leg press 12,12,12,12,12 45kg
deads 70kg,8
80kg,8
90kg,6

dont know why but on my rest days i feel so angry and stressed i live a quite calm life dont drink or smoke or take drugs ,i do take creatine once a day ,50gram protien shake 3 times a day and big bowl of oats in morning and night also before and after workout.i have 2 tins of tuna and tin of sardines for dinner most days

Thanks for creating a journal! What are your goals?

to get 200lb of pure muscle and to get really strong at moment im 165lbs

todays wrkout

chest press flat bb 60kg 8,8,8 62.5kg ,4
incline db press 25kg 8,8,8
shoulder press db 15kg 10 /17.5kg - 8 try not to go too hard on shoulders incline gets em alot
side lat raise 10kg 8,8,8
bent lat raise 12kg 12.10.10

thought id throw sum biceps in i was knackered like but i thought why not

ezbar curl 8,8 30kg instead of bb which weighs 8kg on its own
hammer curl 8,8 30kg going to up them nxt time

Originally Posted by bigdavetom

todays wrkout

chest press flat bb 60kg 8,8,8 62.5kg ,4
incline db press 25kg 8,8,8
shoulder press db 15kg 10 /17.5kg - 8 try not to go too hard on shoulders incline gets em alot
side lat raise 10kg 8,8,8
bent lat raise 12kg 12.10.10

thought id throw sum biceps in i was knackered like but i thought why not

ezbar curl 8,8 30kg instead of bb which weighs 8kg on its own
hammer curl 8,8 30kg going to up them nxt time

I used to do lateral raises, but ditched them and do a compound move instead like corner presses and find better results for my shoulders. Hows it going, do you feel like your getting bigger and stronger?

Originally Posted by davegmb

I used to do lateral raises, but ditched them and do a compound move instead like corner presses and find better results for my shoulders. Hows it going, do you feel like your getting bigger and stronger?

cool ,yea im getting abit stronger was tired after inclines was going to dropp shoulders but powered on ppl have said im looking bigger in chest n shoulders il try corner press

me shoulders n chest r killing today i seem to be sore every wrkout i used to do em and not be sore after a while but nowadays im sore alltime all gd tho

I`m starting a Strengh and Mass routine shortly, im doing the STRONGLIFTS 5X5 workout. check it out stronglfts.com
wanna put a stone of Mass on, and increase my strengh "alot". gonna be putting up my own jornel v soon
YK

great ive heard its good i tried it myself but felt i was moving up weight too fast but at 6 - 8 rep im ok with it youl do good just keep at it

Originally Posted by bigdavetom

me shoulders n chest r killing today i seem to be sore every wrkout i used to do em and not be sore after a while but nowadays im sore alltime all gd tho

Same here, my arms are burning after yesterday. Legs are usually the worst though, they hurt for days after a big leg session.

6th june

bb squat without rack 60kg ,10,10,10,10,10
db squat with 25kg 8,8,8,8 dropped em cos too much ripping on me shoulders

pull up 12,12,12 think time to add weight
bent bb row 50kg 8, 60kg 8,8 il keep it at 60kg
hang clean 42,5kg 8,8 45kg,6,6 kp at 45
cgrip bp 45kg 8 ,50kg,8,8,8

ma trainings been allover this week

can feel it in me backk tho

chest press bb 60kg 8,8,8, 62.5kg 4
incline db 25kg 8,8,8
sh db press 17.5 kg 8,8,8
side lat 10kg.8,8,8
bent lat,10kg 12,12,12
ez curl 35kg 6,6

shit wrkouts this week wasnt in to it but nxt time gunna ripp it apart

this is me now

30804_433610703267_665658267_5730371_5997248_n.jpg

11 june 2010

bb chp 62.5kg 8,7,7
65kg 4

incline db p 27.5kg 7,7,6
sh db press 20kg 6,6,5
side lat 12kg 6,6,6
bent lat 12kg 8,8,8
ezbar curl 35kg 8.8.7
hammer curl 35kg 7,6

great day family disturbed me for 15 while i was doing bent lats basterds

sum more

sum more

you been waxing mate lol, ill have to post some pictures soon too, youll have to give me some tips on posing though first

Originally Posted by davegmb

you been waxing mate lol, ill have to post some pictures soon too, youll have to give me some tips on posing though first

hahaha no i not wax hahaha im not a poser lol youl be alright

Looks like you have a really good base there. Keep eating and you will surely hit your goals.

thankyou mate i will im going to prove to ppl i can get big and strong

You have a good 10kg to put on and I think you will be quite surprised. Sounds like a lot but I'm trying to cut the 10kg you are going to be putting on. We are the same height btw. I'll keep checking in with you for progress.

cool mate that be good you can give me some pointers

Originally Posted by bigdavetom

cool mate that be good you can give me some pointers

Well the first is obvious, eat more than you are eating right now. Id recommend eating clean so cutting when you get to your ideal weight is easier. If you just shove crap in your mouth and not monitor macros you will be working hard to cut. I would also say not to forget about "cheat" days but in a bulk every day could be a cheat day.

My numbers sit around the following

100g healthy fats(beef gets a good portion of this on some days)
150g complex carbs(my most simple carbs come post workout with gatorade, powder not liquid)
200g protein

Keep in mind this is my cut, you would want to easily consume more carbs, but your fats shouldn't go too much higher if at all from what I'm doing. Everyone is different though. This is just information I have received and manipulated over the past couple years.

Originally Posted by suprfast

Well the first is obvious, eat more than you are eating right now. Id recommend eating clean so cutting when you get to your ideal weight is easier. If you just shove crap in your mouth and not monitor macros you will be working hard to cut. I would also say not to forget about "cheat" days but in a bulk every day could be a cheat day.

My numbers sit around the following

100g healthy fats(beef gets a good portion of this on some days)
150g complex carbs(my most simple carbs come post workout with gatorade, powder not liquid)
200g protein

Keep in mind this is my cut, you would want to easily consume more carbs, but your fats shouldn't go too much higher if at all from what I'm doing. Everyone is different though. This is just information I have received and manipulated over the past couple years.

thankyou mate i eat oats on morning 100g and a protien shake 40g 3 times a day most days have 2 tins of tuna for dinner 0r 2 tins of sardines n eat normal dinner which is chicken or pork and i have 1oog oats before bed i have me creatine mono twice a day


work out days i have a big bowl of oats befor workout and some after with protien n creat