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

[MuscleM4n]

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

 

[MuscleM4n]

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.

 

[MuscleM4n]

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

 

[P-funk]

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

 

[MuscleM4n]

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.

 

[MuscleM4n]

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.

 

[MuscleM4n]

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.

 

[MuscleM4n]

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'.

 

[MuscleM4n]

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

 

[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?

 

[MuscleM4n]

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

 

[MuscleM4n]

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!

 

[MuscleM4n]

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.

 

[buildingup]

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!

 

[MuscleM4n]

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.

 

[buildingup]

wow good gains, so if you dont do biceps then why do you do triceps surely they get used all the time and are fairly small?

 

[MuscleM4n]

Triceps is 2/3 of your arm , biceps are only 1/3 of your arm.

The only bicep muscle i train to an extent is the brachialis which i hit through doing hammer curls - but with this exercise my main concern is to train my forearms.

 

[GFR]

Congrats on the P.R.
I'll be reading your journal to see how you are doing and also to motivate me to train.
How is your diet?? how many calories a day...ect.

 

[MuscleM4n]

My general diet is listed above ... I would guess about 2000 to 3000 calories a day. Yes i know i need to eat more but i am currently gaining and keeping my bodyfat the same so all is good . I think the increase in training is the result in my gains recently. This is good becuase i love training...even heavy deadlifting and heavy squatting is a lot of fun.

What does P.R mean? (personal record?)

Forgot to mention my current measurements:

Arm = 12.5 inches.
Forearm = 11inches.
Wrist = 6.5inches.
Chest = 37inches.
Waist = 27inches.
Neck = 15inches.
Legs = (Not sure how to measure but i think they are 20")

 

[MuscleM4n]

Sunday the 28th of August 2005

Grip day



Sandbag static holds:
Set 1 - 110lbs x 10 seconds.
Set 2 - 154lbs x 10 secs.
Set 3 - 176lbs x 10 secs.
Set 4 - 198lbs x 10 secs.

Plate curls:
Set 1 - 5.5lbs x 12.
Set 2 - 11bs x 8.
Set 3 - 16.5lbs x 6.

Hammer curls:
Set 1 - 25lbs x 10.
Set 2 - 35lbs x 8.

Close grip pull-ups:
Set 1 - x12
Set 2 - x12
Set 3 - X12

 

[MuscleM4n]

Monday the 29th of August 2005

Chest, triceps and lower back/hamstring.


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

Flat dumbell press:
Set 1 - 40lbs x 8.
Set 2 - 50lbs x 6.

Incline dumbell flyes:
Set 1 - 20lbs x 10.
Set 2 - 25lbs x 8.

Rope pushdowns:
Set 1 - 11lbs x 12.
Set 2 - 22lbs x 10.
Set 3 - 33lbs x 6 (NEW PB ).
Set 4 - 22lbs x 10.

Dumbell extension:
Set 1 - 25lbs x 10.
Set 2 - 25lbs x 8.

Stiff-legged deadlifts:
Set 1 - 134lbs x 8.
Set 2 - 154lbs x 6.

Goodmornings:
Set 1 - 64lbs x 12.
Set 2 - 94lbs x 10 (NEW PB ).

 

[MuscleM4n]

Tuesday the 30th of August 2005


Back, traps and calves



Deadlifts:
Set 1 - 134lbs x 8.
Set 2 - 184lbs x 8.
Set 3 - 224lbs x 3.
Set 4 - 244lbs x 1.
Set 5 - Attempt at 274lbs x half rep.
Set 6 - 244lbs x 2.

Barbell row:
Set 1 - 134lbs x 5.

Yates row:
Set 1 - 94lbs x 6. (First time doing this exercise)

Seated cable rows:
Set 1 - 11lbs x 12.
Set 2 - 22lbs x 12.
Set 3 - 33lbs x 12.
Set 4 - 44lbs x 12.
Set 5 - 66lbs x 8. (NEW PB )

Barbell shrugs:
Set 1 - 134lbs x 10.
Set 2 - 134lbs x 10.

Dumbell shrugs:
Set 1 - 60lbs x 8.
Set 2 - 70lbs x 6.

Notes: Lower back was strained from the deadlifting so had to go easy on the barbell rows unfortunately.
I forgot to do calves just got home and thought 'damn i forgot calves'

 

[buildingup]

Nice work! make september a good month for gains!

 

[MuscleM4n]

Thursday the 1st of September 2005


Shoulders and traps



Military press:
Set 1 - 88lbs x 8.
Set 2 - 88lbs x 8.
Set 3 - 88lbs x 8.

Seated Military press:
Set 1 - 44lbs x 8.
Set 2 - 66lbs x 8.
Set 3 - 66lbs x 8.

Standing lateral raise:
Set 1 - 20lbs x 10.
Set 2 - 25lbs x 10.

Seated lateral raise:
Set 1 - 20lbs x 8.
Set 2 - 20lbs x 8.

Rear lateral raise:
Set 1 - 15lbs x 8.
Set 2 - 15lbs x 8.

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

Dumbell shrugs:
Set 1 - 55lbs x 8.
Set 2 - 77lbs x 6.
Set 3 - 55lbs x 8.


Note - The weight is slightly different this workout because i went to another gym were the weights are in kg's.

 

[P-funk]

what is the point of doing standing press then sitting and doing presses again?

same thing with shoulder extenstion?? I think you mean flexion. Otherwise shoulder extensino would be going from the top down like a pullover.

 

[MuscleM4n]

Ok thanks P-funk so next shoulder and trap session I think I will stick with seated military press - they felt good!



Sorry the exercise i meant is lateral raise - Just looked it up on the net.

 

[GFR]

Monday the 29th of August 2005

Chest, triceps and lower back/hamstring.


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

Flat dumbell press:
Set 1 - 40lbs x 8.
Set 2 - 50lbs x 6.

Incline dumbell flyes:
Set 1 - 20lbs x 10.
Set 2 - 25lbs x 8.

Rope pushdowns:
Set 1 - 11lbs x 12.
Set 2 - 22lbs x 10.
Set 3 - 33lbs x 6 (NEW PB ).
Set 4 - 22lbs x 10.

Dumbell extension:
Set 1 - 25lbs x 10.
Set 2 - 25lbs x 8.

Stiff-legged deadlifts:
Set 1 - 134lbs x 8.
Set 2 - 154lbs x 6.

Goodmornings:
Set 1 - 64lbs x 12.
Set 2 - 94lbs x 10 (NEW PB ).

Looks like your bench is up.....good job

 

[MuscleM4n]

Thanks foreman.

Friday the 2nd of September 2005


Legs


Squats:
Set 1 - 134lbs x 8 ATG
Set 2 - 184lbs x 8 ATG
Set 3 - 224lbs x 8
Set 4 - 244lbs x 8
Set 5 - 224lbs x 8
Set 6 - 134lbs x 8 ATG

Barbell hack squats:
Set 1 - 134lbs x 8.

Dumbell lunges:
Set 1 - 45lbs x 6. (NEW PB )

Smith calve raises:
Set 1 - 134lbs x 12.
Set 2 - 184lbs x 15.
Set 3 - 224lbs x 12.

Walk up and down stairs of bus on way home:
24 steps



Notes - The ATG squats really finished me so I could only do 1 set on barbell hack squats and 1 set on dumbell lunges.

 

[buildingup]

nice leg work

 

[MuscleM4n]

Thanks buildingup.

Saturday the 3rd of September 2005

Just wanted to list my diet of today to give you an idea of what i generally eat:

09:00 - Oats mixed with yoghurt, glass of water and one vitamin + minerals tablet.

10:00 - Two peanut butter sandwiches and glass of water.

12:00 - One chicken breast, one slice of bread, glass of water and one spoonful of UDOS oil.

14:30 - Pasta, some cooking chocolate and glass of milk.

17:00 - Pasta, one yoghurt pot and glass water.

19:45 - One steak and onion pie, two pots of yoghurt, half a mango and glass of water.

22:45 - Two chicken breasts, two slices of bread, a banana and a spoonful of UDOS oil.