View Full Version : Time to get Serious

11-18-2010, 03:09 AM
First off I have been a member on the forum for a while, been training for about a year now but nothing serious just wanted to add some weight. I started at 64kg now I'm 74kg so a raise by 10kg, I'm at about 19% bodyfat but really that doesn't bother me. I will happily carry some bodyfat and not be skinny like when I started!!
Right now I have had a 2 week rest from training, I hit my goal of 1 rep max bench of 100kg. So I thought I would take a break and over that break I really wanted to get back in the gym! Now I want to get real serious and put some serious size on.
I'm looking to go up to about 80kg for my first goal.
So this is my journey!

I'm putting a routine together which I will add later, also I'm going to keep an eye on my cal intake.

11-18-2010, 04:34 AM
This is my routine I will be following, I will also keep track of the weight being lifted. I will be including the big 3 compound movements.


Flat Bench Press 3x10
Incline Barbell Press 3x10
Incline Dumbell Press 3x10
Flat Dumbell Press 3x10
Decline Press Ups 3x10

Overhead Press 3x10
Close Grip Bench 3x10
Barbell Tricep Ext. 3x10
Barbell Curl 3x10
Dumbell Farm Holds 1x1Minute

Active Rest - Core Routine

Deadlift 3x10
Bent Over Barbell Row 3x10
One Arm Dumbell Row 3x10
Barbell Upright Row 3x10
Dumbell Shoulder Press 3x10

Barbell Squat 3x10
Dumbell Squat 3x10
Dumbell Calf Raises 3x10
Barbell Calf Raises 3x10

Weekend Rest

11-18-2010, 01:34 PM
Thursday 18.11.10

Deadlift 50kg 65kg 100kg
Bent Over Barbell Row 3x10 50kg
One Arm Dumbell Row 3x10 20kg
Barbell Upright Row 3x10 40kg 45kg
Dumbell Shoulder Press 3x10 12.5kg

11-21-2010, 04:02 PM
Barbell Squat 3x10
Dumbell Squat 3x10
Dumbell Calf Raises 3x10
Barbell Calf Raises 3x10

Overhead press 3x10 30kg 40kg 50kg
Barbell upright row 3x10 40kg 50kg
Close grip bench 3x10 40kg
Hammer curls 3x10 12.5kg

11-22-2010, 03:19 PM
Bench Press 50kg 65kg 75kg 85kg 87.5kg ( reps depending on my strength)
Flat dumbbell press 25kg 2sets 20kg 1set
Hammer curls 10x3 15kg
Barbell curls 3x5 35kg

11-24-2010, 04:35 AM

Overhead Press 1x12 30kg 1x10 40kg 1x5 50kg 1x1 55kg
Bent over row 3x5 55kg
Seated shoulder press 1x10 15kg 1x5 17.5kg 1x5 15kg
dumbell shurgs 3x25 15kg

11-26-2010, 01:53 AM
Deadlift 1x10 50kg 1x5 75kg 1x5 85kg 1x5 100kg
Bent over row 5x5 57.5kg
Upright barbell row 5x5 45kg
Barbell curl 2x10 30kg 1x10 25kg

11-26-2010, 03:44 PM
Bench press flat 1x10 30kg 1x10 50kg 1x10 65kg 1x5 75kg 1x2 85kg 1x2 90kg
Incline bench 1x10 30kg 1x10 50kg 1x10 60kg
Flat dumbbell press 2x5 25kg 3x5 22.5kg
Dumbell shrugs 3x15 35kg per side

11-30-2010, 01:50 AM
Bench press 1x10 30kg 1x10 50kg 1x5 65kg 1x5 75kg 1x1 85kg 1x1 91kg 1x5 75kg
Close grip bench 5x5 55kg
Hammer curls 4x5 17.5kg 1x5 15kg
Ez curl bar 1x10 30kg 1x5 30kg 1x10 25kg

Off Road
11-30-2010, 07:13 AM
Good luck on reaching your goals, looks like you are starting with a full head of steam. I don't care for all the overlap on your routine, but if it works, who am I to judge.

11-30-2010, 08:18 AM
Good luck on reaching your goals, looks like you are starting with a full head of steam. I don't care for all the overlap on your routine, but if it works, who am I to judge.

Thanks :)

When you say overlap? Working the body parts to often?
Please can you expand, like my first post says i'm a novice to the game so any advise would be great!

11-30-2010, 02:24 PM
Deadlift 1x10 50kg 2x5 100kg
Bent over row 5x5 60kg
Barbell shrug 2x10 80kg
Barbell upright row 5x5 50kg 1x10 30kg

12-03-2010, 02:17 AM
ThursdayMissed training, weather problems caused big upsets with my work. Wasted day!!!!

Flat Bench Press 3x10 75kg
Incline Barbell Press 3x10 55kg
Incline Dumbell Press 3x10 22.5kg
Barbell Curl 3x10 30kg
Barbell Tri Ext. 3x10 30kg

12-05-2010, 05:21 PM
Overhead press 1x10 40kg 1x5 50kg 1x1 52.5kg 1x1 57.5kg
Bent over row 5x5 65kg
Upright barbell row 3x5 45kg 2x5 50kg
Dumbell row 3x10 30kg

12-07-2010, 12:08 PM
Tried 5/3/1 today, worked very well feel great!
Warm up
Bench press 80kg 85kg 92.5kg
Close grip bench 65kg 67.5kg 70kg
Barbell curl 30kg 40kg 45kg
Tri ext. 30kg 35kg 40kg
Dumbbell hammer curls 15kg 17.5kg 20kg ( failed on 20kg )

12-07-2010, 12:22 PM
Good effort, considering the volume you have.

MY shoulders would be ruined after the first two days of your routine :evillaugh:

Benching two days in a row, al be it a close grip seems savage mate. Is this your own routine?


AHH edit! You just swapped to 5/3/1?

12-07-2010, 03:21 PM
Yeah it's my own routine.
Only switched for the 5/3/1 for today to see how it would go.
Will be sticking at the routine.

12-08-2010, 07:13 AM

Deadlift 3x10 80kg
Bent Over Barbell Row 3x10 60kg
One Arm Dumbell Row 3x10 30kg
Barbell Upright Row 3x10 47.5kg
Dumbell Shoulder Press 3x10 17.5kg

12-10-2010, 04:51 AM

Warm up
Flat Bench Press 3x8 80kg also 1 rep max 100kg
Incline Dumbell Press 3x8 25kg per side
Flat dumbell flys 3x8 17.5kg per side
dumbell shurgs 3x8 30kg per side
Seated dumbell shoulder press 3x8 15kg

Off Road
12-10-2010, 06:43 AM
Looks like you've been skipping the squat? Maybe I'm missing it somewhere.
Just some constructive critique...I would switch things around a bit. I wouldn't work your overhead press right after your bench day. I'd alternate; Press day, then deadlft day, then bench day, then squat day. the bench and press days work basically the same muscles, same with squat and deadlifts days. Give the body a chance to heal and rest between muscle groups.

12-11-2010, 01:52 PM
Your right I have been neglecting leg days! I need to get them days added in.
Tha is for your tips, I will try swapping a few things around (body part wise).
I also need to get some core work going.

Rest day

12-13-2010, 06:52 AM

This week im going to mix things up like Off Road suggested.
Monday Press day
Tuesday squat day
Wedensday Core
Thursday bench day
Friday deadlft day

Overhead Press 3x8 50kg
Close Grip Bench 3x8 70kg
Barbell Curl 3x8 40kg
Barbell Tricep Ext 3x8 40kg
Dumbell Farm Holds 1x1Minute 30kg per side

12-13-2010, 03:20 PM
I thought I would attach some photos to show my progress of my bulk.
Photos were taken after training and by my iPhone so thats why there not so great quality.
Comments welcome.

12-14-2010, 04:46 AM
Tuesday 14.12.10
I dont have a squat rack as I train at home so my barbell squats will not be nearly as high as i would like to attempt.

Barbell Squat 3x10 40kg
Dumbell Squat 3x10 22.5kg per side
Dumbell Calf Raises 3x10 25kg per side
Dumbell lunges 20kg per side
Sit ups 3x12
Plank 3x30 seconds
Crunches 3x12

12-15-2010, 03:16 AM
Rest day

Wanted to keep this link quick to hand

12-16-2010, 05:07 AM

Got myself some extra weight plates (30kg more) so I can now up the weight on my deadlifts.
Deadlift 95kg 105kg 110kg (Didnt really have a rep range just getting as many as i could per weight but no more then 10 reps)
Bent Over Barbell Row 3x8 65kg
Barbell Upright Row 3x8 47.5kg

12-18-2010, 03:47 AM
Bench press 5x5 80kg
Flat dumbell 3x5 30kg per side 1x10 20kg per side
Incline 3x8 20kg per side

12-19-2010, 07:41 AM
Deadlift 1x8 80kg 1x5 105kg 1x1 115kg 1x1 120kg
Bent over row 1x5 70kg 4x5 65kg
One arm dumbell row 3x8
Shoulder press 3x10 15kg
Lat. Raises 5x5 10kg per side

12-20-2010, 03:20 AM
Dumbell Squat 3x8 25kg per side
Dumbell Calf raises 3x8 25kg per side
Dumbell Lunges 3x8 20kg perside
Sit ups 3x8
Crunches 3x8
Weighted sit up 10kg 3x8

12-21-2010, 03:04 PM
Tuesday 21.12.10

Push ups 25
Bench press up to 80kg
Resistance band barbell upright row 5x5 40kg
Resistance band barbell curl 3x8 30kg
Resistance band overhead press 3x8 30kg
Push ups 25

12-22-2010, 02:16 PM
Barbell resistance band squats +40kg weight.
Barbell resistance calf raises +40kg weight.
Resistance band squat high reps 3x15
Crunches 3x12

12-23-2010, 05:48 AM
Today I switched things up to 5/3/1



Deadlift 5/3/1 100kg - 115kg - 120kg
Barbell bent over row 5/3/1 50kg - 60kg - 70kg
Close grip bench 5/3/1 55kg - 60kg - 70kg
Resistance band barbell Tricep Ext. 5/3/1 40kg - 45kg - 50kg
Resistance band barbell upright row 5/3/1 40kg - 45kg - 50kg

01-05-2011, 04:22 AM
Been real busy over the holidays which is why I haven't kept my log up to date.

5.01.11 - Endurance

Bench Press 60kg 20 reps
Bent over row 40kg 20 reps
No rest between exercises - repeat 2 more times
Barbell wrist curls 3x30 40kg
Reverse wrist curls 3x30 40kg
Seated hammer curls 3x15 12.5kg per side
Barbell curls 3x15 30kg

01-10-2011, 03:32 AM
07.01.11 - Strength

Warm up - Streches
Barbell Bench Press 3x8 80kg
Bent Over BB Row 3x8 60kg
Upright BB Row 3x8 45kg
Seated DB Shoulder Press 3x8 15kg (per side)
DB Shrugs 3x8 30kg (per side)

01-10-2011, 03:32 AM
Strength training for 10.1.11

Incline bench press 3x10 60kg
Flat bench 3x10 70kg
Incline dumbbell press 25kg 3x10
Flat dumbbell 3x5 30kg (only 5 reps as this is my max weight)
Dumbbell front raises 3x10
Dumbbell side raises 3x10
Dumbbell shrugs 3x10 32.5kg

01-10-2011, 03:36 AM
Haven been able to post past couple of days, but I have just updated my log.

I bought myself an adjustable squat rack somi can start squatting !!
I'm going to be looking into one of the routines on this site tinged started on , as I'm following my own at the moment.

Off Road
01-10-2011, 06:54 AM
Congrats on the new squat rack...things are about to get fun with the addition of squats :)
As for a routine, you seem to like a little volume and split routines...I'd look at the WannaBeBig routines.
Although...I think a routine like Starting Strength or Chris Mason's "Mass Made Easy" routine would be better.

01-10-2011, 03:32 PM
I'm hoping the rack turns up tomorrow.
I'm about to look through the routines, yeah i like 5x5 or 5/3/1.

01-11-2011, 08:40 AM

I'm taking a rest day today as I can really feel yesturdays workout in my upper pec area.

01-11-2011, 11:25 AM
I'm hoping the rack turns up tomorrow.
I'm about to look through the routines, yeah i like 5x5 or 5/3/1.

5x5 is a damn fine routine. I really, really liked Madcow's version.

HCT-12 would be great too. So would WBB TOR if you'd like a little bit more volume.

01-12-2011, 04:20 PM
My rack still hasn't turned up! Getting annoyed now.
Mad cow? I'll have to take a look at that haven't seen that routine before.

Routine all over place today but was good fun and good effort.

Flat bench Worked up from 40kg to 100kg hit a nice 3 reps on 100kg which is a PR.
Bb row 40kg 50kg 3x5
Ez curl bar 3x5 30kg 35kg 40kg
Shoulder press 16kg 5x5
Db shrugs 32.5kg 5x10
Over head press 40kg 50kg 52.5kg 3x5

01-13-2011, 04:19 AM
chevelle2291 - I have had a look at Madcow 5x5 and i'm really liking what im seeing! I think I will use that program starting Monday, give time for my rack to turn up and be built :)
Thanks for suggesting it! Lets see how it goes!


Deadlift 3x8 110kg
Bent Over Row 3x8 60kg
DB Row 3x8 30kg
Incline DB Press 27.5kg 3x8
Hammer Curls 15kg 3x8

01-17-2011, 04:46 AM
Ok so my squat rack is here and built and ready for use! Im new to squating so my numbers suck!
I start my 5x5 routine today, Im following mad cows program.

Squat 5x5 60kg
Bench 5x5 80kg
Bent Over Row 5x5 62.5kg
Weighted sit ups 5x5 15kg plate

Off Road
01-17-2011, 08:03 AM
Nice job. Doesn't it feel good to squat?

01-17-2011, 02:44 PM
Nice job. Doesn't it feel good to squat?

Thanks mate.
Yeah I really enjoyed the workout, my legs always get left out but now I got the rack im looking to take things to the next level.

01-18-2011, 04:35 AM
Im using mad cows 5x5 program as a template, I know it says not to f@@K around with it but i prefer to lift 4 days then 3. so I will be switching the days up and adding one of my own days into the routine (really only for arms and shoulder)


DB Shoulder Press 5x5 17.5kg
DB Shrugs 5x5 35kg
BB Upright Row 5x5 50kg
BB Curls 5x5 35kg
DB Hammers 5x5 17.5kg

01-19-2011, 03:24 AM

Rest day.
Shoulders are feeling it pretty hard today.

01-20-2011, 05:13 PM

Squat 4x5 62.5kg
Incline Bench 4x5 72.5kg
deadlift 4x5 105kg

01-21-2011, 04:24 PM

Squat 4x5 64.5kg 1x3 70kg 1x5 60kg
Bench 4x5 80kg 1x3 90kg 1x8 60kg
incline db press 4x5 25kg per side 1x3 31kg per side (Failed) 1x8 20kg per side
BB Row 4x5 42.5kg 1x3 52.5kg 1x8 40kg

01-25-2011, 10:37 AM

Had a few days rest.

Today worked myself back in.

warm up
Bench 5x5 85kg 80kg
Close grip bench 50kg 5x5
bb curls 30kg 5x5

01-27-2011, 02:52 AM

Squat 3x5 70kg 2x5 60kg
Incline bench 5x5 77.5kg
bent over row 5x5 65kg
bb upright row 5x5 46kg

01-28-2011, 02:53 PM

Really happy today new PR on bench!!

Squat 1x3 72.5kg 2x5 70kg 1x5 60kg
Bench 1x5 60kg 1x5 80kg 2x5 95kg 1x3 105kg
Bb curl 3x5 40kg 1x5 45kg
Bb shrug 3x10 80kg

01-29-2011, 03:28 PM

Just an easy isolation workout.

db hammer curls 3x8 13.5kg
db flys 3x10 13.5kg
incline db hammers 3x5
seated shoulder press 3x10 15kg

01-30-2011, 12:31 PM

Bench 5x5 40kg 60kg 80kg 100kg and 110kg (110kg wasnt as low as i would of liked to get the bar but its good for my body to feel the weight)
bb row 3x10 40kg
incline db press 3x10 20kg
bb curl 3x10 30kg