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View Full Version : Chris's Journal. Est. 1986



ChrisH
10-30-2002, 07:33 PM
Hello :)

Thought I may aswell start a journal to track my progress. Long term target is to be big and low bodyfat, the usual. At the moment im concentrating on each lift in turn, gonna shift the weights up and see if it works (it should, i hope ;o ).

First target: Increase DB bench to 40kgs

My gym is crap theres no squat rack and the DB's only go up to 40kgs.

Just had a thought, i'll put the weight in lbs in brackets next to each weight for the benefit of the americans on the board :)

So, my target is:
Increase DB Bench to 40kgs (88lbs) in a maximum of 20 weeks. I think I can do it well before then, probably less than ten weeks, but i'm going to set myself enough time so that i'll definitely have done it by the end of the 20 weeks. At the moment I am at 32 (70.4lbs) for 6 and 30 (66lbs) for 9.

Heres my routine:


Friday Back/Biceps
Sunday Legs/Traps/Abs
Tuesday Chest/Triceps/Shoulders

Back/Biceps

Exercise Reps Sets
Stretch
WG Chinups Fail 2
Bent-over rows Fail 2
Superset: DB curl 8,10 2
Slow Cable curl 8,10 2
Another biceps exercise


Legs/Traps/Abs

Exercise Reps Sets
Stretch
Lunges 6,10 2
Hack squats 6,10 2
SLDL 6,10 2
Calf Raises 10,15 2
Leg Adductor 6,10 2
Shrugs 6,10 2


Chest/Triceps/Shoulders
Exercise Reps Sets
Stretch
DB Bench Press 8,6 2
BB Bench Press 6,10 2
Flys 10,6 2
Tricep Dips 10,6 2
Lying Tricep Extension 8,10 2
DB Shoulder Press 8,10 2
Lateral Raise 8,10 2
Some of it needs changing so I need suggestions for a few things;
1) I need something to do for triceps, or is it what i've got ok?
2) My shoulders (mainly side delts) are crap, I need a good couple of exercises for them. (Actually give me any number of exercises for any number of sets, I really need to build them.)
3) What order is best for Chest/Triceps/Shoulders and Back/Biceps etc. I would prefer to keep DB bench first because it is part of my target, so I want to put in a load of effort. I chose the back exercises off a lat development post.
4) What do you lot think of the biceps superset, I think it's really good, completely hammers my biceps. I also need another biceps exercise, preferably not a preacher curl since my gym also has no precher bench :(
5) Should I do SLDL on back or legs day? And how does my leg day look? I just kind of threw it together. The leg adductor thing is a machine, I thought it might be useful for kicking in thai boxing.


Cheers for any help, i'll be posting on Friday with how I did, so im trying to get advice before then.

ChrisH
10-30-2002, 07:50 PM
Oh yeah, haven't really sorted a diet, at the moment im just trying to stay hydrated. Its a lot different from my dehydrated self from a while ago, I only had to go to the toilet like twice a day, now its constant. Do multivitamins have an effect on how much you p*ss cos I was loads when I took mine. Im eating crap basically, need some ideas for a bulking diet.

ChrisH
10-30-2002, 08:22 PM
Just decided to take a bunch of pics as a "before", then hopefully when I post an "after" pic, i'll spot a decent improvement.


This is a really rubbish double back bi pose, it always makes my arms look so much smaller than they are ;o

ChrisH
10-30-2002, 08:22 PM
front lats thing

ChrisH
10-30-2002, 08:24 PM
a front shot

ChrisH
10-30-2002, 08:25 PM
right arm, as you can see I have absolutely no triceps, which I hope to fix.

ChrisH
10-30-2002, 08:25 PM
Front Double Bi

ChrisH
10-30-2002, 08:26 PM
My strange forearm, its triangular? Can't be normal

ChrisH
10-30-2002, 08:27 PM
Finally, calf

ChrisH
10-30-2002, 08:27 PM
and quads

ChrisH
11-01-2002, 06:23 PM
Week: 1 of 20
Workout: Back & Biceps
Exercises:
2 sets wide grip lat pulldown: 60 x 15 | 75 x 8
2 sets BB bent-over rows: 60kgs (132lbs) x 8 | 60kgs (132lbs) x 8
2 supersets DB curl, cable curl: 12kg (26.4lb) x 8 | DB 35kg (77lb) x 8 | 12kg (26.4lb) x 5 | 35kg (77lb) x 6
2 sets incline DB curl: 12kgs (26.4lbs) x 6 | 12kgs (26.4lbs) x 4
Comments: Did my workout a bit too late, felt a bit crappy. Need suggestions on bicep exercises.
Nutrition: Crap, crap and more crap. One of my goals is to get my diet sorted.
8am - 3 shredded wheat - 7.5g protein
47g carbohydrate (sugars: 0.45g)
1.5g fat (0.3 saturates)
7.5g fibre
12pm - 2 tuna sandwiches
6pm - Half a pizza ;/

NateDogg
11-01-2002, 07:02 PM
Originally posted by ChrisH
I'll take a stab at this...:D

1) I need something to do for triceps, or is it what i've got ok?
***It looks like what you've got there is fine. Personally I would add another set of dumbbell presses. They would get worked some more there too.

2) My shoulders (mainly side delts) are crap, I need a good couple of exercises for them. (Actually give me any number of exercises for any number of sets, I really need to build them.)
***Lat raises, lat raises with cables,
3) What order is best for Chest/Triceps/Shoulders and Back/Biceps etc. I would prefer to keep DB bench first because it is part of my target, so I want to put in a load of effort. I chose the back exercises off a lat development post.
***Those are the orders I use as far as muscle groups go. As far as exercises go; I use the compound movement that I am most interested in progressing in first, then the rest. Right now for me that's: dips, pull-ups, deadlifts on their respective days.
4) What do you lot think of the biceps superset, I think it's really good, completely hammers my biceps. I also need another biceps exercise, preferably not a preacher curl since my gym also has no precher bench :(
***You can not go wrong with barbell curls :D
5) Should I do SLDL on back or legs day? And how does my leg day look? I just kind of threw it together. The leg adductor thing is a machine, I thought it might be useful for kicking in thai boxing.
***Looks fine to me. No squats or conventional deads though? I'm not sure about the benefits of the adductor machine, or in what other movements the adductors are worked. I would think they would be worked in squats, but I'm not sure.

Cheers for any help, i'll be posting on Friday with how I did, so im trying to get advice before then.

Hope it went/is going to go well!

Good luck!! :thumbup:

NateDogg
11-01-2002, 07:03 PM
Opps, I saw you already lifted. How did it go, besides the biceps :D?

ChrisH
11-02-2002, 06:13 PM
Adductors move your legs inwards, so I think it might be useful for kicking in thai boxing.
My gym has no squat rack, so no squats for me without cleaning the weight first.
I might go with some convential deads too as you said, cheers for the advice.

ChrisH
11-03-2002, 06:45 PM
Week: 1 of 20
Workout: Legs/Traps
Exercises:
DB Lunges: 30kg (66lbs) x 10 | 32kg (70.4lbs) x 6
Felt Ok with these, still getting used to the movement
Hack Squats: 70kg (154lbs) x 10 | 70kg (154lbs) x 8
Awkward cos of my big ass :)
Deadlifts: 90kg (198lbs) x 5 | 110kg (242lbs) x 2
Wanted to push myself on this one
SLDL: 50kg (110lbs) x 10 | 70kg (154lbs) x 6
Went really light on the first set because I didn't know what sort of weight I could do
Calf raises: Tried loads of different ways of doing them, my grip always let me down way before my calfs were even slightly knackered though, must have been all the grip work from the dls and lunges and squats etc. Best way I found was to do it on a lying leg press machine:
170kg (374lbs) x 15 | 210kg (462lbs) x 10
For some reason this hit my glutes more than my calves...
Leg adductor: 15kg x 15 (warmup) | 50kg (110lbs) x 10 | 60kg (132lbs) x 6
Still finding my weights
DB Shrugs: 40kg (88lbs) x 10
Only one set for these, my grip was fried.
Comments: Still discovering what weights I can do, so not much fits the rep range targets.
Nutrition:
Nothing for breakfast ;/
2pm - Roast chicken sandwich, chocolate muffin, bag of wine gums :(
9pm - Hamburger and fries, mcflurry ice cream - from macdonalds :(
Hydration: Crap. I think i'll go drink a litre of water right now actually.

MonStar
11-03-2002, 07:44 PM
Journal looks good man, I like the name of it. :):) Good luck achieving your goals.

ChrisH
11-05-2002, 07:24 PM
Week: 1 of 20
Workout: Chest/Triceps/Shoulders
Exercises:
DB Bench Press: 34kg (74.8lbs) x 4 | 34kg (74.8lbs) x 4
Was quite pleased with this, well on my way now to 40kg.
BB Bench Press: Had no spotter and jus knackered myself out with DB so thought against it.
DB Flyes: 15kg (33lbs) x 10 | 18kg (39.6lbs) x 6
Haven't done these much before, still getting used to them.
Dips: +10kg (22lbs) x 6 | BW x 10
Crap at dips, the +10kg didnt really push me so i'll go higher next time.
Skullcrushers: 20kg (44lbs) x 10 | 25kg (55lbs) x 10 | 27.5kg (60.5lbs) x 8
Finding my weight
DB Shoulder press: 15kg (33lbs) x 10 | 18kg (39.6lbs) x 8
Shoulders are crap
Cable lateral raise: Can't remember weights, something low to get used to it.
Thanks NateDogg, I love this exercise ;)
Comments: Pleased with DB Bench, eveything else was ok pretty much.
Nutrition:
Can't remember ;o
Hydration: Crap.

ChrisH
11-05-2002, 07:25 PM
Thanks monstar. I knew i'd have to start one soon, so I thought; "Why not now as i'm starting a new routine?"

BennettBoy
11-05-2002, 09:00 PM
Hey dude, your upper body is looking really good for a 16 year old. You got a nice wide frame and you lats look real sweet! The only thing I would advise you to do is get your diet in order while your young so you can put on the mass you will want. You got a great frame though.

Good luck with your new program.

ericg
11-06-2002, 11:47 AM
Ya u do have freaky forearm LOL

nice lat spread though, keep it up man. and take BBs advice

ChrisH
11-21-2002, 05:36 AM
Havent updated in a while because ive missed loads of workouts ;/


Week: 2 of 20
Workout: Chest/Triceps/Shoulders
Exercises:
DB Bench Press: 34kg (74.8lbs) x 6 | None
Up 2 reps, 36's next... Couldnt do a second set cos I screwed up my shoulder and my wrist :(
BB Bench Press: Two quick sets of 50kg, first one was a bit of speed bench, than next was working bottom point.
DB Flyes: 15kg (33lbs) x 10 | 18kg (39.6lbs) x 6
Skullcrushers/Close grip BP (Superset): 30kg (66lbs) x 8 | 30kg (66lbs) x 8
Dips: None
Couldnt do any because my triceps were absolutely blasted :o
DB Shoulder press: 15kg (33lbs) x 10 | 18kg (39.6lbs) x 8
Cable lateral raise: 3.25kg x 8 | 5kg x 8
Either this machine has a high weight to each kg, or my shoulders are crap...bit of both I guess.
Comments: DB Bench went up, I know I can get it up to 40 quicker, just gotta sort my diet!
Nutrition/Hydration:
9am - 4 shredded wheat - 10g protein
62g carbohydrate (sugars: 0.6g)
2g fat (0.4 saturates)
10g fibre
12pm - Crap; cant remember what exactly.
Post workout (about 9pm): 6 tuna sandwiches - 2 pints of water
Full can of tuna, about 30g of protein.

ChrisH
12-01-2002, 05:01 PM
Week: 3 of 20
Workout: Legs
Exercises:
Squats (warmup): 30kg x 20
Warmup v light, no squat rack at gym ;/
Leg Press: 260kg (machine max) x 15 reps x 2 sets
Superset: Left leg press: 150kg x 15 x 2 sets
Left leg extension: 45kg x 10 x 2 sets
Superset: Left leg press: 150kg x 15 x 2 sets
Left leg extension: 45kg x 10 x 2 sets
Wanted to kill my quads today, didnt really kill them as I wanted it to, but couldn't walk right for a while. Rep numbers aren't accurate, but it was around those numbers.
Front squats: 30kgs x 15
Didn't want to risk hurting my back more while picking up the weight, so used a really light weight, got bored of it and stopped.
Comments: Very short workout today, I hurt my lower back playing rugby on saturday, so didnt risk any deadlifts.
Nutrition/Hydration:
11am - 2 shredded wheat - 5g protein
31g carbohydrate (sugars: 0.3g)
1g fat (0.4 saturates)
5g fibre
4pm - 6" sandwich with turkey, bacon and roast chicken
7pm - Two sausage sandwiches
Now (10pm): Going to go have a can of tuna and a few pints of water.

Silverback
12-01-2002, 05:52 PM
Good to see another Uk member starting a journal like the others have said youve got a good base, just work at it, your younf so there is plenty of room for improvement too. Your strength is also tidy which won't do you any harm:)

Keep up the good work.

B-R

ps id try and get the diet in check, it looks a bit off the wall, run a search and work from there, once youve invested a little time then you'll be up and running much more efficiently in no time:)

ChrisH
12-03-2002, 07:23 PM
Week: 3 of 20
Workout: Chest/Tris/Delts
Exercises:
DB Bench Press: 22kg (48.4lbs) x 10 (warmup | 36kg (79.2lbs) x 2 | 36kg (79.2) x 0 | 34kg (74.8lbs) x 0
Felt like crap coming into the gym, gave the 36's a try, but only got two :(. Compared to 34 x 6 last week, thats pretty crap. I knew it'd be crap because my warmup was difficult :(
Superset: Skullcrushers 30kg (66lbs) x 10 | Close Grip BP 30kg (66lbs) x 10
Skullcrushers 32.5kg (71.5lbs) x 8 | Close Grip BP 32.5kg (71.5lbs) x 8
I love this superset...Stole it off ronnie coleman... :)
Dips: BW x 10 | BW x 5
Nice little finisher for the tris.
DB Shoulder Press: 14kg x 8 | 15kg x 8
Felt good.
Cable lateral raise: 3.25kg x 8 | 5kg x 5
Did ok with this.

Rotator cuff exercises
Lower back machine
Ab machine
Did some work on my weaknesses last.
Comments: Felt like crap at the start, I think its because i'm concentrating too much on getting the numbers up on DB bench.
Nutrition/Hydration:
Breakfast - Nothing! :(
1pm - Two tuna sandwiches
7pm - Footlong turkey bacon and roast chicken sandwich
12am (now) - chicken breast, rice, sweetcorn. About to go drink a pint of water.



Need some suggestions on how to get my diet in order if possible...


Thanks for the comments Big Ron. :)

ChrisH
12-06-2002, 07:35 PM
Week: 4 of 20
Workout: Back/Biceps
Structure/Time: 15 mins: biceps | 1hr: rest | 1hr: back and rest (was with friend so took ages)
Exercises:
Incline DB curl: 12kg (26.4lbs) x 8 | 14kg (30.8lbs) x 6 | 12kg (26.4lbs) x 8
First time i've worked biceps directly in ages! Woohoo!

Superset (DB curl then slow cable curl, for two sets):
- Standing DB curl: 12kg (26.4lbs) x 8 | 12kg (26.4lbs) x 7
- Slow cable curl: 30kg (66lbs) x 8 | 30kg (66lbs) x 8
Mmm...superset... I like this one.

Cable curl:
Drop set (50 x 6, 40 x 8, 30 x 10)
Felt like adding this in there, wanted to finish my bi's off because I haven't got a rugby match on tomorrow.

Bent-over BB Row: 75kg (165lbs) x 6 | 75kg x 5
Got bored of these quite quickly because my back is a bit f**ked.

Wide grip lat pulldown: 70kg x 6 | 60kg x 8
Close grip lat pulldown: 90kg x 4 | 80kg x 6 | Rest | 80kg x 6, 70kg x 6, 50kg x 8 (drop set)
Felt like a drop set at the end so I stuck one in.
Comments: Alright workout today, not amazing but not at all crap.
Nutrition/Hydration:
Breakfast - Nothing! :(
10am - 1 carton blackcurrant juice
1pm - 6" turkey & bacon sandwich, 6 cookies
6:45pm - Mini pizza
12am (now) - 60g porridge oats, pint of semi-skim milk, 1 can of tuna, pint of water.

ChrisH
12-09-2002, 06:05 PM
Did cardio yesterday, 25 mins on running machine.

----------------------------------------------------------------------------------

Week: 4 of 20
Workout: Legs/lower back/abs etc.
Structure/Time: About 35-40 mins
Exercises:
Superset: Left leg press: 8 x 170kg | Left leg extension: 8 x 45kg (fail)
Superset: Right leg press: 8 x 170kg | Right leg extension: 8 x 45kg (fail)
Superset: Left leg press: 12 x 150kg | Left leg extension: 8 x 45kg (fail)
Superset: Right leg press: 12 x 150kg | Right leg extension: 8 x 45kg (fail)
This superset would work great with squats I think, but my gym has no squat rack :(

Good mornings: 30kg x 15
Nice and light, normally do heavy deadlifts but my back is still a bit screwed.

SLDL: 30kg x 10 | 30kg x 10
Also nice and light cos my back is injured a bit still.

Lower back machine: low x 15
low again

Ab machine: Stopped after a few reps because my back was hurting a tiny bit and didnt want to stress it.

Comments: Nice workout today, can't wait for the DOMS tomorrow :D. I know it may not always mean growth, but at least I know i've done something :)
Nutrition/Hydration:
Meal - Food/Drink (cals,protein,carbs,fat)

Breakfast - Porridge (442, 22 , 60.2 , 11.7)
2 pints of water with some blackcurrant cordial

about 10am - some biscuits

3pm - Two tuna sandwiches

7pm - Chicken and rice (not sure about cals and stuff)
1 pint of water with blackcurrant cordial

11pm (now) - 2 pints of water

ChrisH
12-10-2002, 01:01 PM
Week: 4 of 20
Workout: Legs/lower back/abs etc.
Structure/Time: Just over an hour because I was waiting for people to finish with machiens and weights
Exercises:
DB Bench Press: 36kg x 4 | Tried a few more sets but failed
Did a bit crap on this ;/

BB Speed Bench: 50kg x 10

BB Bench with small rom at bottom of lift: 50kg x 10
Felt like adding this in as i'm having some problems at the bottom of the lifts.

French press using cable: 45kg x 10 | 45kg x 10
Added this in because a bar I wanted was being used and I was getting a bit of elbow trouble from using a bar.

Superset: Skullcrushers & Close grip BP: 20kg x 8 x 2 sets
Did lower on this because straight bar was still being used so I used the bendy one.

Dips: None, triceps too knackered.

DB Shoulder Press: 15kg x 8 | 15kg x 8

Clean and press: 30kg x 8
Not really clean and press, didn't go down to bottom, just hang weight to my waist, clean, then press.

DB Shrugs: 40kg x 8 | 40kg x 8
Grip = fried

Comments: 6/10 workout today, didn't get the lifts that I wanted for chest, but ok for tris and shoulders. Also was a bit pissed off at another person using the straight bar for about 30mins for a few sets of deadlifts. I need more sleep and more food throughout the day.
Nutrition/Hydration:
Meal - Food/Drink (cals,protein,carbs,fat)

Breakfast - Nothing

10am - prawn sandwich, cream doughnut, gingerbread rudolph

1pm - 6 chicken nuggets, medium fries, choc milkshake

5pm - Footlong turkey and bacon sandwich, 3 cookies, drink of sprite

6pm - Two tuna sandwiches

6:10 (Now) - Two pints of water

ChrisH
12-13-2002, 03:26 PM
Week: 5 of 20
Workout: Back/Biceps
Structure/Time:30-45mins
Exercises:
BB Bent-over row: 50kg (110lbs) x 15 | 70kg (154lbs) x 8 | 90kg (200lbs) x 8 | 90kg (200lbs) x 4
Was pleased with the weights I lifted in this one... For me its good.

Wide grip lat pulldown: 70kg x 8 | 70kg x 8

Close grip lat pulldown: 70kg x 8

T-bar row: 40kg (88lbs) x 8 | 80kg (176lbs) x 5
I like this exercise, unfortunately my gym isnt really equipped for it, if I didn't have a spotter i'd have no chance off doing this. Gave it a try but I don't think i'll put it in my routine unless ive got a spotter.

No bicep work today.

Comments: Ok workout today, was throwing a ball around for ages in between with a couple of mates, so couldn't really be arsed afterwards.
Nutrition/Hydration:
Meal - Food/Drink (cals,protein,carbs,fat)

Breakfast - Two shredded wheat and some milk

1:30pm - triple decker turkey sandwich

3-4pm - ginger rudolph, 3 cookies, choc muffin *ahem*
This is why my diet is screwed...

6-7pm --Workout--

7pm - Two pints of water, bowl of pasta

ChrisH
12-15-2002, 03:48 PM
Week: 5 of 20
Workout: Legs
Structure/Time:30-45mins
Exercises:
Superset: Left leg press: 15 x 170kg | Left leg extension: 8 x 55kg
Superset: Right leg press: 15 x 170kg | Right leg extension: 8 x 55kg
Was a bit light suprisingly...
Superset: Left leg press: 8 x 200kg | Left leg extension: 8 x 55kg
Superset: Right leg press: 8 x 200kg | Right leg extension: 8 x 55kg
Woohoo, nice weight today.

Good mornings: 30kg x 15 | 50kg x 8
Was ok, back handled ok.

SLDL: 50kg x 15 | 50kg x 15
Nice and light since my backs still recovering andthe leg press screwed it up a bit.

At this point another freind came in to the gym, to have a little bench contest with the guy I was training with tonight (You know what noobs are like don't ya :D)... One thing led to another and I just had to give a high weight a try, they were doing about 50kg so I put it on 90kg.
BB Bench: [color=red]90kg (200lbs) x 1[/red] | 95kg (209lbs) x miss
OMG how I buzzed after that, felt really good before it so gave it a try. Tried 95kg, but failed. I must have this wierd condition or something, its only 2 little tiny discs...Anyway...
WOOHOO!
Comments: 10/10 Woohoo, nice bench (even though I shouldn't have done it today...:rolleyes: ). Excellent workout. Somehow i've gotta move chest day to the weekend, I think I had such a great workout cos I wasn't stressed at all.
Nutrition/Hydration:
Meal - Food/Drink (cals,protein,carbs,fat)

Brunch :D: (noon) - 4 chicken sandwiches
6:30 Two pints of water
7-8pm--Workout--
8:30pm - Footlong tuna mayo sandwich
Tonight at some time - 2 pints of water, some cookies. (I earned em :D)

beastin v6
12-20-2002, 09:44 PM
Hey whats up.
I have a question.

What are you trying to do? Lose weight? GAIN Weight?

Black_Curtain
12-22-2002, 03:54 PM
Interesting journal. Since my stats are identical to yours I'd compare myself to you from now on! beware!

ChrisH
12-23-2002, 10:20 AM
beastin: I'm trying to gain weight, but need to sort out my diet... As you can see :D I'm gonna try to start a proper bulk after xmas, if not then then in february.
Black_Curtain: I noticed we had idential stats a while ago, wierd huh? :D

ChrisH
12-23-2002, 10:22 AM
Didn't get the chance to record a few workouts, should be back on track asap.