My training log - Long Road to 200lbs of BEEF!

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  1. #1
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    Exclamation My training log - Long Road to 200lbs of BEEF!

    Hey fellas!

    My name is Steve and I am from London.

    Currently 125lbs at around 8% bodyfat....rest of my stats are in my sig.

    My Goal/Dream = To be a walking freak and have a long career in bodybuilding competition. Hope to do well on the British scene later in life.....but I will see.


    My Heroes - Dorian Yates, Ronnie Coleman, Lee Priest and Markus Ruhl.
    I would have to say that Lee Priest is my favourite becuase he is the same height as me (5'4") so i wish to look like him (fingers crossed). Lee has a great drive and personality too.

    I admire all hard working consistant bodybuilders.

    My philosophy is to get as big as possible to the end


    Ok enough chatting, i am going on a rant


    I hope you enjoy reading my journal and following my progress


    Regards Steve
    Last edited by MuscleM4n; 08-20-2005 at 08:22 PM.

  2. #2
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    I think i will only list my workouts for now, maybe at a later stage i will start to list my diet if i can be bothered


    This is how my current workout looks:

    Monday: Chest, triceps and calves.
    Tuesday: Back and traps.
    Wednesday: Rest
    Thursday: Shoulders and traps.
    Friday: Quads, Hams and Calves.

    I train intensly (Dorian Yates style) with 30secs rest between each set. I like to go heavy in relation to my weight.

  3. #3
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    I will start by posting my last workout (legs) on Friday 19th of August.


    Squat:
    Set 1 - 134lbs x 10.
    Set 2 - 184lbs x 8.
    Set 3 - 224lbs x 8.
    Set 4 - 244lbs x 5.
    Set 5 - 274lbs x 1 (NEW PB )
    Set 6 (drop-set) - 224lbs x 3.
    Set 7 (drop-set) - 184lbs x 6.
    Set 8 (drop-set) - 134lbs x 10.

    Dumbell lunge: one rep = movement with each leg
    Set 1 - 25lbs x 8.
    Set 2 - 45lbs x 6.

    Barbell hacksquats:
    Set 1 - 134lbs x 8.
    Set 2 - 184lbs x 2.
    Set 3 - 134lbs x 5.

    Calve raises on smith machine:
    Set 1 - 134lbs x 12.
    Set 2 - 224lbs x 10.
    Set 3 - 134lbs x 10.


    Legs were killing that day but i felt great anyway! Now i have DOMS they will pass

  4. #4
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    Great job on the personal best. How did you get 134lbs or 184lbs? Are you working with Kilogram plates?
    Optimum Sports Performance

    "In the beginners mind there are many possibilities, in the experts there are few."
    -Buddha's Little Instruction Book

  5. #5
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    I work with lbs. I go to a golds gym but it is in London.

    the bar is 44lbs.

    So for 134lbs = bar + two 45lbs plates.

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    Changed workout schedule to:

    Monday: Chest, triceps and hams/lower back.
    Tuesday: Back, traps and calves.
    Wednesday: Off.
    Thursday: Shoulders and traps.
    Friday: Qauds, hams and calves.
    Saturday: Off.
    Sunday: Gripwork.

  7. #7
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    Monday the 22nd of August


    Weigh in - 128lbs ( +3lbs from last week )


    Chest, triceps and lowerback/hamstrings:



    Flat bench press:
    Set 1 - 114lbs x 8.
    Set 2 - 134lbs x 6.
    Set 3 - 154lbs x 2.
    Set 4 - 134lbs x 6.

    Flat dumbell press:
    Set 1 - 45lbs x 10.
    Set 2 - 55lbs x 6.

    Incline dumbell flye:
    Set 1 - 25lbs x 12.

    Rope pushdowns:
    Set 1 - 11lbs x 15.
    Set 2 - 22lbs x 12.

    Tricep extension:
    Set 1 - 25lbs x 12.
    Set 2 - 25lbs x 10.

    Stiff-legged deadlifts:
    Set 1 - 134lbs x 12.
    Set 2 - 134lbs x 10.
    Set 3 - 184lbs x 5.

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    I will not list diet everyday but here is my general diet i am following for off-season at the moment:

    -4 peanut butter toast
    -milk (all milk is in very large glass)
    -fruit
    - Multivit and mineral tablet

    -tuna sandwich
    -fruit
    -1Lwater

    - Train

    -milk w/ 2 scoops whey
    -2x chicken breast
    -Spoon of UDOS.


    - meat and a carb source.
    -milk


    -milk w/ 2 scoops whey
    -sandwich
    -Spoon of UDOS

    -ast meal varies, maybe chicken, beef burger, or tuna, or a fuckload of yogurt


    -and a large glass of milk on the way to bed





    Their are no general eating times however i eat every 2-3 hours.

    I try to steer away from supplements because i need to develop the mentality to eat as much as possible.
    'Food is the most anabolic substance'.

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    Tuesday the 23rd of August

    Was meant to have back, traps and calves today however i woke up too late and missed a few meals today becuase i needed to catch up on my sleep.

    This was very bad of me and I will try not to do this again.

    Going to hammer the weights on Thursday to make up for this

  10. #10
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    muscle i think you need more rest! instead of looking at how many times a week i just train every other day so one body part a week and its perfect for me to gain muscle quickly!
    Can you give a taster of the exercises, reps and sets you do?

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    Quote Originally Posted by buildingup
    muscle i think you need more rest! instead of looking at how many times a week i just train every other day so one body part a week and its perfect for me to gain muscle quickly!
    Can you give a taster of the exercises, reps and sets you do?

    I don't believe in overtraining - As long as you eat and rest lots, and look after yourself you will be fine. But of course training 7 times a week would just be stupid



    Isolation movements (seldom use them anyway) I tend to go 8-12 reps. Compound movements i tend to go 1-10 reps.

    I like starting reasonably heavy grind out 10 reps then add weight and go down 6 reps till 2/3, then i do a couple of drop-sets to make it intense.
    Intensity = growth

    take my squat for example (sets 1, 2 and 8 were ass to ground rest were below parallel):

    Set 1 - 134lbs x 10.
    Set 2 - 184lbs x 8.
    Set 3 - 224lbs x 8.
    Set 4 - 244lbs x 5.
    Set 5 - 274lbs x 1 (NEW PB )
    Set 6 (drop-set) - 224lbs x 3.
    Set 7 (drop-set) - 184lbs x 6.
    Set 8 (drop-set) - 134lbs x 10.




    My main exercises for each bodypart:

    Chest: Barbell bench, dumbell bench.

    Triceps: rope pushdowns, tricep extensions.

    Hamstrings/lowerback: Goodmornings, stiff-legged deadlifts.

    Back: Deadlifts, barbell rows, dumbell rows.

    Traps: Barbell shrugs, dumbell shrugs.

    Shoulders: Military press, shoulder extensions (sitting and standing), rear lateral raise (lying and standing).

    Quads: Squats, Dumbell lunges, barbell hack squats.

    Calves: Calve raise on smith machine (only available exercise).


    between each set i take only 30secs rest becuase i get bored easily and this definitley makes it more intense

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    Thursday the 25 of August 2005

    Shoulders and traps (my favourite day!!!!! )


    Military press (This is 4/5 of my bodyweight ):
    Set 1 - 94lbs x 8.
    Set 2 - 94lbs x 6.
    Set 3 - 94bs x 6.
    Set 4 - 94lbs x 3.

    Standing shoulder extension:
    Set 1 - 15lbs x 12.
    Set 2 - 20lbs x 8.

    Seated shoulder extension:
    Set 1 - 15lbs x 10.
    Set 2 - 20lbs x 6.

    Lying rear lateral dumbell raise:
    Set 1 - 20lbs x 10.
    Set 2 - 25lbs x 8.

    Standing dumbell rear lateral raise:
    Set 1 - 15lbs x 12.
    Set 2 - 20lbs x 8.

    Barbell shrugs:
    Set 1 - 134lbs x 10.
    Set 2 - 154lbs x 10.
    Set 3 - 184lbs x 10.
    Set 4 - 134lbs x 10.

    Dumbell shrugs:
    Set 1 - 55lbs x 10.
    Set 2 - 65lbs x 10.
    Set 3 - 75lbs x 8. (NEW PB )
    Set 4 - 60lbs x 8.


    What a fun workout! Especially the shrugs!

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    Friday the 26th of September

    Missed leg day today


    I have to get more organised with my life and will make sure I train on the appropriate day.

  14. #14
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    man i have overtrained and it sucked, i was stupid enough to overtrain for 9 months but now im making consistant gains! also i noticed you do no bicep work is that deliberate cos i gave it up recently as it was fucking up my back gains as they hadnt fully recovered!

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    yes i don't like doing bicep training.

    In my opinion bicep training is not important anyway - They are a small muscle group.
    Besides they get hit ALL the time.

    Just loading up a bar trains your arms. So why overcompensate and do extra bicep training with noneffective curls?
    Sure first few months of training curls grow your arms but after that you are flogging a dead horse.

    Approximately every 10lbs weight gain = 1 inch on arms

    I have found this correlation to have some truth in it because in the last month i have gained 7lbs and gained +0.5inch on my arms.


    Another reason i don't train biceps is because doing curls in the gym makes me feel like a bicep boy (people who come in the gym, think they are great, and only train biceps and chest).



    Your biceps will grow fine from everything else you do, extra bicep training is 'in my opinion' a waste of energy.


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