Emma-Leigh

Probably because both hit anterior delts well (and lateral delts to a limited degree).

Pylon

Interesting. Never really thought about that. I guess I spread them out a lot in my w/o, so I'm not sure if it is really a problem for me...

"For beverages, I only drink water or whiskey and when I’m drinking whiskey, it’s usually when I’m working out. It gives me the courage to lift more than I can when I’m sober." - C. Bratton

Fresh Start Journal

BulkMeUp

no ellip?? My gym has ~20 (+the other stuff)

BulkMeUp

I didnt realise that until i read his posts . I was looking for a new routine and came accross this one : http://www.bodybuilding.com/fun/matt66.htm which suggests both. I guess all routines are not constructed correctly. So i modified the routine to suit me and changed inclines to BP.

BulkMeUp

Rack DL's : 70X 10 (wu), 140X 8, 8, 8
Front Lat Pulldowns: 135 X8, 8, 8
Lying Rows: 70 X8, 60 X7 , 7 , drop
Shrugs 65's X10, 10
Preacher Curls 40 X4, 40 x2+30x5 , 30 X4
Hammer : 30's x8 , 6 , 25's X10
Total time = 60mins

Wasnt feeling too energised for this wo. But didnt do too bad.

Reduced the weight for the lying rows after the first set as i knew i wouldnt get out >6 reps for the later sets as well that exercise was scheduled for a dropset. Need to focus a bit more on this form. I think i am letting my chest get pushed against the bench a bit much as i feel a presssure in my ribs.

I have never done shrugs, ever. And my traps are just fine. But for this routine i decided to leave them in there (they were in the routine i modified). So am not sure if i want to continue them. But overall development is what i am also looking for as i dont want one exercise suffering because some other body part is not upto par. SO for now i think i shall leave them in there.

On the trial run, i used a BB which was 45lb for preachers. But this was one of those fixed BB's so i guess that was the total weight. But this time i decided to use a BB where i could put on my own plates. So i put on 40lbs. But that was too heavy. I then realised that 40lbs did not include the weight of the bar which was why i couldnt do as much as i previously did. So i reduced the weight.

BulkMeUp

Cheated today.. had a doughnut and coffee

Pylon

Cheating Bastard!!!

"For beverages, I only drink water or whiskey and when I’m drinking whiskey, it’s usually when I’m working out. It gives me the courage to lift more than I can when I’m sober." - C. Bratton

Fresh Start Journal

Emma-Leigh

There is nothing 'wrong' with doing low inclines and M.press in the same workout. I do. And P.Funk does it too. They are two of the MOST effective exercises you can do for your chest/delts. It just means that your anterior delts get a good workout.

With the change you made - I now have issues with your workout. At the moment you are doing 2 flat movements so you are not attacking your pecs from different angles.

I would change either your flat bench or your flyes into something that hits your chest at a different angle (eg: low incline flye or decline flye).

Personally, in terms of chest aesthetics, I feel that inclines/declines are much more important than your basic flats - these are more important if you are LOOKING for strength bench improvements. So you will find that, unless you do some upper chest work (incline stuff), your chest may not improve as you want it to. Same goes for decline movements (eg: dips, decline flyes/press).

I also have issues with doing your triceps before your delts. Tri's are smaller than your delt - and they are major assistance muscles when it comes to things such as military/overhead press. So if you fatigue them first you are going to be getting sub-maximal delt workouts.

So I would move it to:
chest
delts
tri's

Or, if you are worried that your incline move might interfere with your Military, then do something like:
DB bench
Military press
Rear DB flyes
Incline bench flyes
Lateral flyes

Triceps
Triceps


Anyway - just my thoughts...

BulkMeUp

Thanks for the feedback Emma!

Shoulders are one of those places where problems are very possible as I have had problems previously when i didnt really pay attention to any type of routine. It came to a point where weights went down and it got very painful to do militaries with even 10lb db's!

Ok. I shall switch the flat BP to inclines.

My chest is actually the best in terms of response and overall built (Have posted some pix below) compared to other body parts. Or maybe i just carry a alot of chest fat

I guess the main reason was that for a long time in the past i did an upper lower split and the first exercise was chest. So it always got the most out of me.

I'll switch them around like that for the next wo.

BulkMeUp

Have taken px this morning. Before breakfast and after using the toilet. So the belly does not look too ugly

OK so i suck at posing.... i know i know. ... couldnt be bothered to read up on posing before doing it as i dont have a great body to pose anyway

Front relaxed:


Front flexed :


Back :


Right Bi:


Left Bi:

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BulkMeUp

When i get to 10%, i will look like this.... hopefully

Abs in:


DA UGLY BELLY!!!!!! .... ok ok ok ... i know, i know.. i'm making it sound worse than it it...(i sound like Tom, dont i? .. notice my 'bump' Tom?)


Calves... yes yes.. they are there!!! It is the bump below the back of my knee!!!!!


Legs back. Tried flexing them... but there was nothing to flex!


The tri 'hoseshoe'... which only shows under extreme flexed conditions

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BulkMeUp

Equip: Ellipitical

Warm up: 3mins
level:1/1/3
max HR: 120

HIIT: 9mins
max HR: 170
low level: 3
high level :9

cooldown: 2mins
level: 3/1
max HR: 140

Getting to be a bit of a task to do the high at ~115 rpm. Had to go down to 100-105 rpm for the last couple of secs on some highs.

BulkMeUp

Equip: Ellipitical

Warm up: 3mins
level:1/1/3
max HR: 117

HIIT: 9mins
max HR: 168
low level: 3
high level :9

cooldown: 2mins
level: 3/1
max HR: 143

Next week 10min HIIT!!!

Emma-Leigh

Looking good!! How did you ever think your BF was in the 20s??

Ok - critique, if you want it:

Your arms are certainly well developed. Congrates. And you do have the start of a horse-shoe happening with your triceps! Now, your right arm is much more developed than left - so you might want to work on your left arm a little more and focus on uni-lateral exercises to try to bring it up to speed.

Your shoulders look good! As do your traps. They are well balanced and the symmetry is not too bad. A little more of a cap would help in squaring your frame off (that means lots of overhead presses - but be careful if you have rotator problems).

You are starting to get a nice v-taper - but I would work on a little more width and, once again, your right lat is looking better than your left, so maybe increase uni-lateral exercises to balance this up. Or really work on concentrating on your left during bilateral moves.

For your chest - You are right, you have a nice base, but I would certainly suggest you add some upper-chest moves. It will help draw your chest 'up' visually and prevent the 'heavy' man boob look that a lot of BB have.

Now.... Your leggies.... Yeah - you are right, they are the bit that needs the most work. Basically, you just need MORE of them! LOTS more!

I am not sure about your leg routine - your focus is too much on isolation exercises to get a really strong growth stimuli. You may want to throw in another compound exercise instead and then do 2 sets of your isolations to finish.

eg:
Squats 3-4 sets, 6-8 reps
Another compound exercise 2-3 sets, 6 to 12 reps
Ext. 2-3 sets, 8-12 reps
Curls. 2-3 sets, 8-12 reps

For your calves, I would also start doing a few more sets (four is not really enough - I would go for 6) and mix between high rep and low rep work. Also mix between standing and seated as to which one you do high rep and which one you do low rep.

You might want to consider increasing the frequency you hit legs too - once every 5 days (not 7 - that is leaving it a bit long)...

And maybe consider loading your workouts by having a higher carb day as well (you could lower your carbs on a different day eg: a HIIT day to conpensate).

Anyway - Just a few ideas to play around with!

Hope your weekend is going well!

BulkMeUp

Thanks!

My dizzy bf scale said i was 26%, i assumed i would be 18-20% .. but the DEXA said i was 16%. So now i simply minus 10% from the bf scale reading. Not the most accurate result, but at least better than what i thought earlier.

Yes yes, please!!

i always thought my arms were a bit underdeveloped (they are 15" flexed). I guess that was in comparison to my chest.

yep! ok, out with the BB for preachers, gonna try them with DB's.

OK. will work at that and monitor shoulders.

yep. my hips are smaller in ratio to my shoulders. Gives me a natural V taper. I had dropped oblique exercises. Maybe i should bring them back.

Could also be the way i am posing. I have a bit of a twist in my hips, not very noticible but i uncounsiously do not stand really straight. But will keep and eye out for that.

Inclines here i come!

aint that the truth!!!

Ok how is this leg wo :
Squats - 1wu+4sets (6-8reps)
Lunges - 3sets (10-12 reps)
Leg ext - 3sets (10-12 reps)
Leg Curls - 3sets (10-12 reps)
calves stand - 3sets (12-15 reps alternate week 8-10reps)
calves sit - 3sets (12-15 reps alternate week 8-10reps)

It seems like a lot of hammie work (as hammies also do hit a bit with dl's on back day as well).... so maybe..
Squats - 1wu+4sets (6-8reps)
Lunges - 4sets (10-12 reps)
Leg ext - 4sets (10-12 reps)
calves stand - 3sets(12-15 reps alternate week 8-10reps)
calves sit - 3sets (12-15 reps alternate week 8-10reps)

Or this .. (today is leg day, i'll give this a try. Suggestions from here )
Squats - 1wu+4sets (20-15reps)
Hack squats - 4sets (8-10 reps)
Leg ext - 3sets (10-12 reps)
Leg Curls - 3sets (8-10 reps)
calves stand - 3sets(12-15 reps alternate week 8-10reps)
calves sit - 3sets (12-15 reps alternate week 8-10reps)

hmmm will have to think of that roataion. Not sure how to rotate legs every 5 days with the 2x upper(chest and back) and 3x cardio. I generally leave the day after legs as the off day. any suggestions?

Ok, i'll adjust the amounts so that the daily average works out to ~2600 .

So far so good! Hope you had a great weekend as well. Thanks again, Emma

BulkMeUp

Squats : 50 x12, 90 x15,15,13,15
V-squats : 50 x10, 90 x12 , 180 x10, 230 x12
Leg ext : 90 x10, 105 x10, 120 x10
Lying leg curls : 60 x12, 11, 10
Calves standing : 115 x15, 15 , 15
Calves seated : 90 x10, 100x18 , x10
Abs (machine) : 60 x12, 12,12,12
total time = 80mins

Reduced to weight for squats since i hiked up the reps. Didint seem too bad for the first set, but i did feel it on the later ones. Began to feel it in my lower back after 12 reps. Maybe i was loosing my form.

V-Squats. started very light to get the hang of them. But even 230 on the last set didnt feel too bad. Will start from 240 on the next session.

Leg ext - did a lot more than previously, but this wasnt the regular machine i use as that one hurt my hammies last time as the seat pad is a bit worn.

Reduced the weight for standing claves to get the higher reps. and did some burns for the seated calves towards the end.

Total time was 80 mins Need to keep a closer eye on time. The first 2 exercises took up most of the time, understandably. But i should be able to make up time for the remaining.

Originally i planned for a ~60sec RI. But i dont think i can achieve that with this routine. Esp not for the first 2 exercises.

On the plus side, wo on a sunday is GREAT. Hardly any of the gym monkeys around. Besides today is summer like weather, so even less peeps around. I didnt have to wait for any equip

This routine is 24sets for legs + 4 for abs. seems a bit much. Maybe i nned to review this routine further. Maybe i should aim for 16-18sets??? + abs ???

Emma-Leigh

No - not oblique exercises, lat exercises!

LOL! I thought you would like that!

Hmmmm.... Not really - a bit too much volume on the isolation stuff.

If you are going to stick to one big-ol workout, what about:

Squats - 1-2 wu + 4 sets (6-8 reps)
Single legged press/hacks/lunges - 3 sets (10-12 reps)
Leg ext - 2 sets (10-12 reps)
Leg Curls - 2 sets (10-12 reps)

calves stand - 2-3 sets (20-30 reps alternate week 6-8 reps)
calves sit - 2-3 sets (20-30 reps alternate week 6-8 reps)

If you spilt your legs day once/5 days you can alternate quad dominant/ham dominant workouts (like I suggested to Tom).

Then you could move your deads to your hammie/lower back dominant legs day.

But I really think you need to prioritise your leggies at this stage.

What about a rolling split.... or something like I was suggesting to Tom:

Mon - Quad dom legs/shoulders (squats, hacks, extensions, press etc)
Tues - Upper back/biceps/Abs (pulls, rows, curls etc)
Wed - HIIT
Thurs - HIIT
Fri - Hamie dom. legs/lower back/Abs (deadlifts, lunges, curls etc)
Sat - Chest/triceps/HIIT (chest press stuff, tricep stuff etc)
Sun - Off



Let me think about it a little more.

Egoatdoor

Hi BulkMeUp, I just came across your Journal and have read the last few days of posts and looked at your pictures. I second many of Emma's comments. You have a great set of arms, nice capped delts, good traps and a decent base in the pecs. I agree that you need more upper pec development. I also think your back could use more width, especially with the wide obliques you have ( join the club. I have the same issue). But a glaring weakness is your legs. They need serious work. And believe me, if you start doing some serious leg work built around squats, leg presses and deadlifts, you should see some additional overall size in the upper body too.


Pardon me if you explained this ( I haven't read the entire Journal), but I do not see why you are doing regular squats and v-squats. I do not think you are at the advanced stage of development to doing both of these exercises. I also think the energy on v squats would be better spent on leg presses. I would recommend doing 3 or 4 work sets of regular squats and then moving to 3-4 sets of leg presses. Leg extensions are an isolation movement and until you get better leg development, I would not spent alot of time, if any, on these. Why not do a second compound movement like stiff legged deadlifts for the hamstrings instead?
Leg work is very taxxing and despite what you may read elsewhere, it is physically impossible for a non drug using bodybuilder to do heavy leg work on only a 60 second rest period. You cannot possibly recover in such a short period of time if you are really working hard on squats, leg presses and deadlifts. Its OK to take a longer rest period and on leg day, do not worry so much about the "60 minute rule".

My thoughts: 4 sets Squats, 3 Leg Presses, 4 Lying Curls, 3 Stiff Deadlifts, 3 Seated Calf Raises and 5 Standing Calf Raises.

Pylon

Well, I think these two have said it all. Hey look, the road is paved with good advise!

"For beverages, I only drink water or whiskey and when I’m drinking whiskey, it’s usually when I’m working out. It gives me the courage to lift more than I can when I’m sober." - C. Bratton

Fresh Start Journal

BulkMeUp

Ah .. Ok.. i thought you wanted me to work more on my waist. Yes, lats could a bit more dev. Will keep that in mind to focus on it.

Absolutely right!