BulkMeUp

IMO, reduce the warm up set to 12-15, 22 reps seems a bit much.
Make your sets 1 warm up (lower weight 12-15resp) + 4 workout sets (enough weight to do 8-10 reps).


Some suggest a total body workout 2-3 times a week works best for newbies. So it will depend on you as to what you want to do with the equip you have.

It is suggested not to do shoulders immediately after chest. Your chest wo gives the shoulders a bit of a wo. So try doing chest/tris/shoulders, instead of chest/shoulders/tri's as you presently do. Hopefully this should help your shoulder wo's.

I HATE leg days. When i started out at the gym years ago (when i was young and dumb ), i avoided legs. Now i do them only because i have to exercise my chopsticks, not because i love to do them. Besides i dont want to look like a cartoon bodybuilder with a jacked up upperbody on top of a pair of spindly legs . From what i read, most Bodybuilders hate legs as well. I have only ever met one guy in my gym who says he loves doing legs. *freak! *

Strange thing about me is that lunges are the only leg exercise i have come to like . I do a pyramid style training presently so my last (4th) set is 160lb bb lunges for 10reps. I guess the results of having a nice butt compared to the nonexistant skinny-boney one that i used to have is a good motivation.

The two parts that most people tend to have issues with are shoulders and knees. So keep a careful eye out for those.

Tom_B

ya that's true
I'm just scared I'm gonna die of embaressment, I hope the doctor doing it is fat, so help me god if the doctor doing it is thin, I think I'll kill myself

Tom_B

lol ya the reason why the rep are so high is because I was experimenting with how much weight I could handle, I just did as many reps as I could push out
hmmm umm how important are warm ups? I'm already rushing around like crazy in the mornings, I don't think I'd have the time to add that extra set..


holy crap! whole body workout 2-3x a week?...really don't have time for that!
I thought hitting one muscle group once a week was plenty?



Thanks I'll give that a try
I still need something for my shoulders and triceps, lol gotta do some searaching
I tried that lying DB thing, didn't work since my bench is too narrow, and I tried kickbacks....oww! they hurt my elbows too much, maybe I was trying ot raise the weight too high?


how could anyone enjoy leg days!
my dog came up to me and started scratching at my legs to get up and it hurt so much! the sad thing is my legs hurt so much, when I see other people doing twice the intensity as me how do they do it?
That's the only thing I enjoy about lunges, by the end of my bulk I might actually have an ass but they still hurt too much for my likings

Tom_B

]Training- Leg day
Squats - *65lbs* 1x19 , *75lbs* 1x14, *85lbs* 1x14, 1x8
Lunges - *65lbs* 1x14, *75lbs* 3x8
SLDL- *75* lbs 1x12 , *80lbs* 3x8
Leg extension *45lbs (as much as I can get on my bench..)* 4x15
Lying Leg Curl *50lbs (as much as I can get on my bench..)* 4x12
Calf raises - *60lbs* 1x16 *70lbs* 3x12

*The reason I can fit 5 lbs more on my bench for the lying leg curls is because if I use the 25lbs plates for the leg extensions my I can't really do proper form since the weights are larger*


Diet -
Meal 1 - Whey, pear, unsweetned soy milk, thin rolled oats ( made a damn good shake )
*Weights*
Post workout - banana, thin rolled oats, cinnamon, whey
Meal 2 - Brown rice, tuna
Meal 3 - Brown rice, carb counting tortilla wrap, chicken
Meal 4 - almonds, Egg whites, fiber 1, canoil oil
Meal 5- Red kidney beans, Tuna, romaine lettuce, lemon juice, ultra low fat miracle whip ( yummy salad )
Meal 6 - cottage cheese, almond butter, fiber1


Tomorrow's the day I'm freaking out! , I don't know what to do for my diet, or my workouts ....should I still be eating the 2800 calories, or just my RMR because I'll basically be in bed all day? Should I try and do my back/bi day tommorrow and then my cardio right afterwards? ..I'm so confused .
Anybody ever have this done before? I;m not sure how long I need to rest for it to heal, my mom said around 2 days, I can't stay in bed for 2 days! I'll go crazy , I guess I gotta look at the bright side, I'm finally getting rid of it , which is a good thing because it's really really starting to hurt .

Damn red - haired flamer wrote me another note saying I looked hot and sexy in pyjama pants (They were to comfortable to change so I went to school with them on ) I serously need to do something about that kid and soon! I should walk up to the kid and say "I know your gay, and I know you like me, I don't like you so fuck off " I'm so mean

BulkMeUp

If you cant manage the extra set, then ok. Leave it out. But warmup sets are always recommended.

That was a suggestion i came accross. I didnt do it because of time constraints. Well, stick with what you are doing now. So long as you are gaining, it is ok.


Hhmmm.. cant comment on that until i see how you are doing it. Do some research on form and see if you are doing what is recommended.

Wish i knew . My legs are lagging presently. But i keep trying, am not gonna give up.

Keep it up and you get there.

BulkMeUp

Sometime ago, i had to take a week off the gym. So i posted a thread asking about my diet. I was advised that the muscles are still in growth mode for a few days AFTER the last training session and that i should continue to eat. However i was active as i was very busy at work. But you will be in bed, so i would suggest that you eat but you could cut down cals from carbs and fats a bit. But not too much. Besides it is only 2 days and should not make much of a diff.

Tom_B

I'll try my best to get in that extra set, just not sure if time will allow it..:Shrug: I'll always try

I'm defintly gaining espically in my abs and legs
lol I wuldn't do it because of time constraints and because my god that's alot of work, I need to fit my cardio in too



nope wasn't going to high went to my hip, I guess there just no for me
I ddi my research on compound and isolated moves so I could change my concentration curls, I ended up choosing hammer curls, but did you meant to change all my movements to compound or just that one?


Thats the spirit don't worry about it, I'm sure they'll pick up


Keep it up and you get there. [/quote]lol I hope so, the only way I have an ass is if i'm wearing a really tight skirt man Halloween's gonna be funny as hell! I can just picture it now 8 hookers and a pimp walking down the street!

Tom_B

Well I don't have to worry about it...yet, all he did was check it out I thought I was gonna die of emabressment, he said he'll have to make an appointment with the surgeon in December since our town has only one surgeon he's always busy..I'm sorry but I can't wait two months to get this thing removed, it's really started to hurt, not ot mention as anoyying as hell , he said he'd try and bump my appointment but he can't promise anything, we know the surgeon though so we might be able to arrange something.

Tom_B

Training - AB day/ 1/2 HIIT cardio/pilates followed by stomach vaccums
6 sec ab thing - 40lbs 3x10
weighted jacknife sit-ups *15 lbs* 3x15
6 sec ab thing for lower ab *40lbs* 3x10
weighted hip raises *25lbs* 3x15
Plate twist *15lbs* 3x15
Side bends *35lbs* 30x each side

Diet
Meal 1 - Pear, Whey, unsweetned soy milk, thin rolled oats
*AB and HIIT and Pilates*
*post workout* banana, whey, skim milk, thin rolled oats
Meal 2 - brown rice, tuna
Meal 3 - carb counting tortilla wrap, tuna, brown rice
Meal 4 - Egg whites, Fiber 1, canoil oil, walnuts ( )
Meal 5 - Romaine Lettuce, red kidney beans, tuna, ultra low fat mayonaise, lemon juice
Meal 6 - Cottage cheese, almond butter, fiber 1

Well today I thought I was getting the surgery thingy done so I tried fitting all my workout into ine session, I started with abs which was fun , then did my pilates and stomach vaccums by that time I was wiped, I tried doing my HIIT cardio but after 11 minutes I had to stop because my heart was in so much pain I figured htat was good so I stopped.
I had to draw some vaccum cleaner nozzels for art class homework today, I rolay messeed that up I hate art so much!
OOO good news I might be able to work out at a gym soon!
My mom drove my siblings down to the theatre and she heard people in the gym working out (there across form each other) and she wants to get a membership and diet and everything, she wants me to do a fiet plan up for her and sh'es willing to go to the gym at 5 am every morning but god only knows how many times she's said she's wanna get in shape so I told her to get the memberships first then I'll do the diet plan up, hopefully she follows through!

Tom_B

Training - HIIT cardio

Diet
Meal 1 - Pear, Whey, unsweetned soy milk, thin rolled oats
*cardio
*post workout* banana, whey, skim milk, thin rolled oats
Meal 2 - brown rice, tuna
Meal 3 - carb counting tortilla wrap, tuna, brown rice
Meal 4 - Egg whites, Fiber 1, canoil oil, almonds
Meal 5 - Sweet potaoes, tuna, lemon juice, ultra low fat miriacle whip
Meal 6 - Cottage cheese, almond butter, fiber 1

Today was suppos to be a Back/Bi day but I woke up late and wouldn't have had the time, but since theres no school tomorrow I'll make up for it!
We finally had the french test! I got a 47.5/50 , it was kinda sad because only 4 people passed the test and everyone else got a mark from 2-23 , my friend micheal cheated and still only got a 21/50 , I kicked him in the back stupid bastard and his cheating
I swear to god the english teacher is trying to hook me up with her daughter or something, see I have this friend named Erin , she's a big girl but everyone loves , she has the highest self - esteem you can imagine, she's hillarious . So were always joking that she's my whory skank and she touching my hand during english (the teacher gave us 2 periods off today , so everyone was talking) and the teacher comes over and rips her hand off of mine and goes "Your not allowed to do that in class! " and Erin goes "I can do anything I want because I'm Erin" and then she takes her and run it up my thigh it was the most funniest thing in the world! The teachers face was priceless! so she grabs a chair and pulls up in front of me and sits down, while Erin puts her hand back on mine. The teacher goes on about how she shouldn't be doing this (all we were doing was holding hands..) and she's sure it dosen't happen in any other class , so we told her it did and she was taken back and goes " well ummm I'm sure Tom dosen't like it right Tom?" I said "meh I don't care" then she goes " well I can tell you don't like it, Erin go back to your seat " (Erin was majorly pissed) and the teacher then leans on my desk and starts talking about how wonderful her daughter is and , shes a physco

Emma-Leigh

Diet is looking better Tom. Good news about the gym too!!

How is your weight? Still holding up around the high 120's??

BulkMeUp

AHA!! i see that culprit 'the cardio' is still at work! Oh well, once you get to some serious leg work with weights you and cardio will quickly go your seperate ways. Yea, i know i know. You are going to say 'I will neeeeever give up my cardio', But if you want your legs to grow, cardio will have to move to the back seat. Else, CHOPSTICK LEGS FOREVER!!!!


Use compound exercises for all possible exercises.

You are wearing a tight skirt and dressing as a hooker for halloween? Take care not to run into the flamer on the street, in that case

Tom_B

Hey Emma!
Thanks, it's all thanks to you
weight is 128.5 i weigh myself tomorrow though so hopefully I'll weigh more

Tom_B

the only thing chopsticky about my legs are my calves, the rest of my legs is fat/muscle they don't match at all , hopefully they will one day though



ok I'll go through my routine sometime next wekk and see if there's anyhting that needs changing, my friends down for the weekend so I've been busy all day


I forgot about him I hope to god he's not there, cause he's not getting any of my goods (ok that was wrong )

Tom_B

Training- Back/Bi Day
Bent over rows *20lbs* 1x14, *25lbs* 3x12
DB pullover *20lbs* 1x14, *25lbs* 3x9
Shrugs *65lbs* 1x14 , *75lbs* 3x8
BB curl *40 lbs* 1x14, *45lbs* 3x8
Hammer Curls *20lbs* 1x12 , *25lbs* 3x8


Diet-
Meal 1 - thin rolled oats , unsweetned soy milk , pear, whey
*workout*
Post workout- Skim milk, oatmeal, banana, cinnamon, whey
Meal 2- brown rice, tuna
Meal 3 - brown rice, chicken, carb coutning torilla wrap
Meal 4 - almond butter, egg whites, canoil oil, fiber 1
Meal 5 - sweet potaotes, tuna, ultra low fat miricle whip
meal 6 - fiber 1, cottage cheese, almond butter

My friend came up for a visit today so I've been busy all day, he's going back on sunday though .
We just basically hanged out with his girlfriend/my best friend all day and watched Super Size Me , which is the best movie in the world , then tonight we went to see the most funniest movies in the world! The Forgotten
It was so damn funny, and to think I thought it was gonna be good, I should know better by now that all the movies that look good suck monkey penis .
So i've been up late tonight, so I'm going to bed on an empty stomach I never know what to do about that, if I'm up latter should I have an extra meal? like half a can of tuna or something? O well I guess I gotta live a little (except when it comes to eating junk food ) Anyways I'm pooped gotta catch some zzzzz's

Tom_B

Training - Rest day

Diet
Meal 1 - fiber 1 ,thin rolled oats, skim milk, whey
Meal 2 - whey, thin rolled oats, banana
Meal 2 - thin rolled oats, whey
Meal 3 - egg whites, canoil oil, almond butter
Meal 4 - carb counting tortilla wrap, chicken, tuna, brown rice
Meal 5 - Sweet potaoes, tuna, carb bountning tortilla wrap,
Meal 6 - Cottage cheese, almond butter, fiber 1

So I didn't actually post this on october 23 I was just really busy, but we'll pretend it is October 23.

I've been having really bad stomach aches all day! I think it's because of the added food . I woke up weighed myself and I'm 129 which means I've gained .5 pounds , so I've increased my calories by 250 to give me 3050 calories, which is pushing it's limits..And then I remeber that on thurs. I'm only gonna be eating 2000 calories ( so I'm not bloated in my Halloween costume, so I'm excited I get to eat 2000 calories ) so I thought I'd stick in another 150 calories to make up for the 1000 calories I'll miss that day and all that equals = Way Way too much food!
Since Thurs. are usually a weight training day I gotta switch up my routine a little this week, because I'd need the calories on a day of weight training to help repair myself right?
I had to walk out to the mall with my friend so I could get some whey powder, when who other then the red haired flamer passes us with his mom in their car, he get's his mom to turn around and come back at us, so my friend pointed at something random in the distance and we put on an excited face and just ran! we ended up in a ditch, but anythings better then that flamer!

Tom_B

Training- Leg day
Squats - *85lbs* 1x14 , *95lbs* 3x8
Lunges - *65lbs* 1x14, *75lbs* 3x8
SLDL- *75* lbs 1x12 , *85lbs* 3x8
Leg extension *45lbs (as much as I can get on my bench..)* 4x15
Lying Leg Curl *50lbs (as much as I can get on my bench..)* 4x12
Calf raises - *65lbs* 1x14 *75lbs* 3x8

*The reason I can fit 5 lbs more on my bench for the lying leg curls is because if I use the 25lbs plates for the leg extensions my I can't really do proper form since the weights are larger*


Diet -
Meal 1 - Whey, pear, skim milk, thin rolled oats
*Weights*
Post workout - banana, thin rolled oats, cinnamon, whey, skim milk
Meal 2 - carb counting tortilla wrap, brown rice, tuna, chicken
Meal 3 - Sweet Potatoes, fiber1, tuna, carb counting tortilla wrap
Meal 4 - walnuts, almond butter
Meal 5- almond butter, egg whites, canoil oil, brown rice
Meal 6 - cottage cheese, almond butter, fiber1


strength went up again (or I just wasn't going full out last week, cause I don't think your strength can go up twice, in two week can it? , o well either way both sessions were a good workout) almost squating 100lbs
I've got no time to do anything anymore, I had to work yesterday got home and then had to do my homework which didn't end untill 11:30pm (I like to be in bed at 9:00) then I had to make up my shake for tomorrow and other meals, so I have no idea what time I got to bed but needless to say I collapsed on my bed . Hence I was to tired to post this journal entry on October 24 so I'm doing it on the morning on October 25, look at me getting all technical
Today might be the day we get the flamer away from us, were gonna tell him to basically f*ck off and I don't like him, but we'll probably chicken out god I need to do something about him , he copies everything I do, I start watching a show he starts watching it etc. He wven steals my BB goals! My goal is to have a 24 inch waist after I go on my cut, the next day after I told him (I was telling my best friend at lunch and he always listens to us, and when he can't hear us he say "Okay, Okay peoples Corey needs to hear" with a lispe) he comes to school the next day and announces to everyone that his new goal is to have a 24 inch waist. I was like I hate him, I hate him, I hate him

Emma-Leigh

Tom - That is not a BB goal, that is an anorexic goal.

Hell, I am 5'6, female and not overly big boned and not even I can have a 24 inch waist.


You need realistic and healthy goals - a 24 inch waist not something you need to focus on and it will only perpetuate your unhealthy 'body image' issues.

Aim for a healthy weight range, a low (but healthy) body fat%, general health/fitness and good gains in the gym! These are realistic and good goals.

BulkMeUp

I know that you are, but i am going to say it anyway. DONT get too fussed up with numbers. Look towards putting on some meat on your bones and your goal should lean towards overall body development and composition. A small waist with a skinny and scrawny body is as appealing as a big gut on a fat body. Most guys that i find overly focussed on their waist/abs, i tell them "the waist/abs is the last thing that will be seen by others, unless you plan to walk around the streets and office with your midriff showing! People are more likely to notice if you have a big chest, great arms and strong legs."

Once you get huge, your sheer size will intimidate most people.

So keep eatin' n pumpin' ,boi!!

Tom_B