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well i've been training for a long while now but most of the time was just doin things completly wrong.
its only in the last two and half months that i'm starting to do things correct and seeing the difference.
well i'm 6foot tall and weigh 90kg(from 85kg 3 months ago).the only supplaments i'm using are only pre workout
pumping ones(vasotropin,c4 or jacked)although nearly a week ago i started taking creatine to gain 5 more kg.
in the last two months i've gained 5kg of muscle and its noticable even to the people that i see every day
so i thought i'd start this journal and hopefully with some advice and tips from here make thing work.
Last edited by Tonydpp; 03-31-2012 at 05:29 AM. Reason: 2 new pics
Excellent! I'm in for some progress!!!!
today was shoulders
for every muscle group i've created a routine to hit the muscle from every angle
and every set lasts at least 35sec or more so
this was today
5sets X 10reps x 20kg db press(sitted warm up)
5sets x 15reps x 5kg one arm lateral low pulley raises
5sets x 10reps x10kg (i dont know to call this exersize)arms at 90degrees(half mummer curl) and you open your arms outwards
5sets x10reps x15kg low pulley cable rear raises
5sets x10reps x10kg db side raises
5sets x10reps x10kg db front raises
5sets x 10reps x30kg bb press
it takes me about an hour and 15 mins for all these and its very exhausting and its really painful for the next 24-48 hours later
try this out worked amazing for me its a killer sheer killer!! BUILD YOUR BEAST: Shoulders - YouTube
Wow that looked like a killer indeed.i'll try it and see how far can i go
thanks
lolol a use 7kg DB its mega hard!
I def want to try this either this week or next on my shoulder day to mix it up a little bit. Looks tough as hellOriginally Posted by Lenny89
so today was chest day
Vasotropin,CreatineX4 and C4Extreme is what i've been using
I got Vasotropin last week and sort of took a while for it to have effect(dont know why) but
it came as a shock when i saw that the volume of my chest blew up without realizing and i was smiling by my self like stupid.
so here goes
incline db press
10x30kg
10x30kg
10x30kg
10x26kg
15x22kg
incline db flyes
13x18kg
10x18kg
10x18kg
20x12kg
machine decline press
15x50kg
15x50kg
13x50kg
10x50kg
8x50kg
cable flyes
10x12.5kg
10x12.5kg
10x12.5kg
10x10kg
9x10kg
at this point i was almost exhausted but managed 5 more sets
low pulley cable fyes
10x7.5kg
10x7.5kg
overhead db raises
6x22kg
6x22kg
6x22kg
the weights are light because i'm trying to keep the form correctly
now if anyone has any routines or tips i can try you're most welcome to write em down
Ridiculous volume bro!!!!! Nice!
thanks mate but i'm still miles away from you guys
wright yesterday was arms day but i had only an hour before i went to work.
usually i do bi n tri together to get the,what i call "gorrilla arms" effect(when your arms get so pumped that u
cant close em all the way).
so here goes:
warm up
cable bar curls
20x15kg
15x15kg
12x15kg
Hummer db curls(this is a double set where I do a set with the heavy followed by a set of light ones
without rest)
10x20kg----8x12kg
10x20kg----8x12kg
10x20kg----8x12kg
10x20kg----8x12kg
10x20kg----8x12kg this set is a killer as it makes the vanes properly pop up
overhead db raises(tri)
15x32kg
10x32kg
10x32kg
10x32kg
10x32kg
EZ bar wide grip
15x20kg
10x20kg
10x20kg
10x20kg
8x20kg
rope pull down(tri)
this set i do really slow taking nearly a minute per set
15x20kg
10x20kg
10x20kg
10x20kg
8x20kg
seated db curls(with the bench around 20degrees back)
10x14kg
10x14kg
10x14kg
the next one is one long set of concetration curls with your elbow on the inner part of your knee.(i think you all know)
so this is 6 sets of 10 reps on each hand alternating without resting time in between obviously and what i do is mix hummer
curls and normal curls alternating them one after each other using a 10kg db.
so :10normal curls on both arms followed by
10hummer on both arms too
until 6 sets are completed on each arm.
yesterday I trained my back for the first time ever so the weights are really light.
so here goes:
bar cable row
15x20kg
15x20kg
15x20kg
15x20kg
15x20kg
15x20kg
15x20kg
15x20kg
15x20kg
15x20kg
deadlifts
10x50kg
10x50kg
10x50kg
10x50kg
10x50kg
8x55kg
8x55kg
8x55kg
6x70kg
6x70kg
hyper extentions
8x5sets
and than i did another 30-40 mins catch-up session of
light weight high rep routines on shoulders,chest and arms
Deadlifts are a major exercise. Glad to see you are doing them. Many tend to do the deadlift first on their back day since it hits so much at once. You'll want all of your energy to go towards that. In the future if you need to fine tune things that can change, but its just a friendly suggestion
i see i see,it was my first time tho and the pain on my back has left me moving like disable.
i guess the price for doin them now instead of starting them so late.
and yeah sure any tips and sugestions are always welcome
Last edited by Tonydpp; 04-11-2012 at 05:25 AM.
My advice....cut your volume....IMO you are really overdoing volume and doing too light of weight...at least on deadlift for sure. Do 3 maybe 4 sets if reps are higher than 8 or 10...but dont try to kill yourself with 85 reps per move.
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