View Full Version : Alan's Comeback - The return of the Big Nasty :)
01-27-2005, 03:57 PM
Im new here (see my post in the New Members section). I 20 years old, a law student from the UK.
I think this site is a great idea :bow: and am glad to be here. I have used other bodybuilding forums, but was put off because they (one in particular) was bitchy, discouraged and ridiculed those new to the board or without much training experience. THis place seems supportive and helpful, like a real bodybuilding community.
Ive been training on and off for 6 years but my level of experience isnt matched by my physique :redface: this is cos I have not been determined enough or consistent enough in the past, in fact, when I got with my current girlfirend 3 years ago, I gave up all together for a long time, just doing the odd session here and there for old times sake.
However, I looked a mess and didnt wanna be a hasbeen at 20 years old, so Im back and training harder than ever.
I currently weigh 245 lbs with a bodyfat percentage of about 25%.
Arms are 18 inches, neck 18 inches also.
Im currently bulking, trying to put on all the lean mass that I desire and then intend to diet down.
LONG TERM GOAL
I wanna get to about 250 lbs with 20 inch arms and a bodyfat % of about 15% (dont want to compete and dont find the ultra cut/ripped look attractive, just wanna be lean enough so you can see some abs)
I hope to achieve that with your support and advice.
01-27-2005, 04:14 PM
Here's my diet and supplement regime:
MEAL ONE: 3 whole eggs with multigrain bread, mushrooms
Strong Multivitimin and Mineral
Maximuscle CYCLONE (all in one formula = 30g of whey protein, 5g of Creatine Monohydrate, 5g of Glutamine, 40mg of 97% Beta-Ecdysterone
1500mg of HMB, Glutamine & Creatine absorption system)
plus a scoop of Maximuscle PROGAIN (16 g whey protein, 25g complex carbohydrate, 5g fat (including MCT and EFA) glutamine peptides, NAC, Taurine and Chromium Chloride)
MEAL TWO: Steak and Baked Potato with Steamed Veg
PRE-TRAIN: Can of RedBull (cafeine/Taurine drink) 2 capsules of Maximuslce TRIBULUS TERRESTRUS (containing tribulus terrestris, Horny Goat Weed and Beta-Ecydsterone)
POST TRAIN: another capsule of TRIBULUS TERRESTRUS, another serving of cyclone and a scoop of Progain (as meal one)
MEAL THREE: Chicken Breast with 2 Sweet Potatos and Steamed Veg
MEAL FOUR: Baked potato and tin of Tuna
MEAL FIVE: Chicken Breast sandwhich (multigrain bread)
BEDTIME: Capsule of ZMA
How does this sound? Im trying to gain muslce, and I believe its working. Im currently gaining around 2lbs a week of quality mass,, are there any adjustments you would recommend?
01-27-2005, 04:29 PM
hey welcome to WBB :)
01-27-2005, 06:56 PM
This is the workout I did today to Shoulders...
Clean and Press: 10 x 22.5kg (50lbs), 8 x 32.5kg (72lbs) , 2 x 50kg (110lbs)
(this is just to warm up the shoulder structure)
ARNOLD PRESS Drop Sets:
3 x 25kg (55lbs),
4 x 17.5kg (39lbs) ,
4 x 10kg (22lbs)
4 x 25kg (55lbs),
3 x 20kg (44lbs),
3 x 17.5kg (49lbs),
3 x 10kg (22lbs)
10 x 12kg, (26lbs)
8 x 17.5,(49lbs)
6 x 20kg (44lbs)
ALTERNATING FRONT RAISES
10 x 10kg (22lbs)
10 x 12.5kg (26lbs)
6 x 15kg ( 33lbs)
8 x 50kg dumbbells (110lbs each)
6 x 50kg (100lbs)
I was weak on some excersises, particularly alternating front raises, but overall I felt it was an intense workout.
Weight upto 247lbs
01-27-2005, 06:58 PM
doesn't look weak too me! session looks solid! :)
01-27-2005, 07:15 PM
Greetings :) Things look good in here. How tall are you?
01-27-2005, 07:19 PM
Cool, welcome. I am also a newbie so to speak. I've got a british buddy up in York, visited last year. England is damn tempting for 18 year olds! hehe, gained about 15 pounds in a month of living off of lager, cider, and kebabs :P
Again, welcome. I too joined because everyone here seems so damn supportive of each other.
01-27-2005, 07:30 PM
ps- how tall are you?
02-01-2005, 06:07 AM
Hey :) thanks for responding.
Im 6 foot tall.
02-01-2005, 06:09 AM
Im going off to train chest and back at the gym now, will update when I return!
02-01-2005, 12:23 PM
Did Chest and Back today, found it tough training two big body parts together like that but it was a great workout, very intense.
15 x 20k (44lbs), 10 x 40k (88lbs), 6 x 60K (132lbs), 4 x 70K (154lbs)
INCLINE BENCH PRESS
10 x 20k (44lbs), 10 x 40k (88lbs), 5 x 60k (132lbs)
8 x 22.5k (50lbs), 6 x 25k (55lbs), 6 x 30k (66lbs)
12 x 25K (55lbs), 8 x 32.5k (70lbs), 6 x 45k (100lbs)
BENT OVER ROW
12 x 35 (77lbs), 8 x 50 (110lbs), 2 x 75(165lbs) (failed)
WIDE GRIP PULL DOWN
cant remember weights. 4 sets of 15, 10, 8, 6 to failure
15 x (31k) 70lbs, 10 x 60k/130lbs, 7 x 77.2k/170lbs
Got a great pump in chest and back. Took my measurements today as:
Chest: 50 inches
Arms: 17 3/4 inches
Thigh: 24.5 inches
Calf: 18 inches
Waist: 38 inches (FAR TOO BIG - but I need to put on all the quality muscle I want before I diet down)
02-01-2005, 12:38 PM
nice push /pull day there bignasty!
02-01-2005, 12:45 PM
niuce man, looking forward to seein your resulsts, how bout some pics?
02-01-2005, 12:50 PM
Your diet and work outs look really good you will be HYOUGE in no time
02-01-2005, 03:32 PM
Hey nasty, welcome!
I thought that the UK had given up on converting to metric? Anyhoo, it's great to see someone else using real measurements...
Workouts are looking strong.
Those Arnolds are one of my favourite excercises. I wonder with yours if you should drop the weight slightly and try for more reps? I.e. rather than doing 4 at 25kg, drop to 20 and press out 8, given that the accepted range for hypertrophy is 8-12 reps.
Just my 2 cents...
02-01-2005, 07:00 PM
kiwibuilder - thanks for the advice - next workout Ill cut the weight a little and go for more reps. Those Arnold Presses are my favourite shoulder excersise too.
As for metric units? Over here we're all in a muddle! lol we use metric for some things but imperial for others, for example all UK gyms have plates in Kilograms (5, 10, 15, 20 and 25k plates) but we weigh ourselves in stones and pounds :/
the one - Ill post some pics soon. Cos of the bodyfat percentage I feel I look quite bad but Ill put some up for reference. Its tempting to try and reduce fat so that I 'look better' but I know that if I do it before Ive put on the mass that I want then Ill be dissappointed in the long run - I just have to stick to it and make the gains first.
I wanted some advice, in MUSCLEMAG INTERNATIONAL recently I saw an article on Zottman curls. Anyone tried them with any success?
...holding a dumbell in each hand while standing or sitting with the palms of your hands facing backwards. Supinate the wrists whilst curling the dumbbels to your shoulders (rotating the hands so that the palms then face upwards. Then without pausing, turn the palms over and lower all the way to arms length.
apparantly Arnold added 6 inches to his arms whilst doing just these and heavy bicep curls. What do you reckon?
P.S. thank you all for responding and for your supportive and constructive comments.
02-03-2005, 08:55 AM
Sounds like a nice session there.
As far as the Zottman curls go, personally I would stick to basic, tried and tested exercises :) You need to be wary of comparing routines with people like Ahnold who use steroids. I'm sure this was a far greater contributing factor in adding six inches to his arms than his choice of bicep exercises. You can't really beat pullups IMO.
02-03-2005, 07:52 PM
I think you're right about sticking to basics, I tried those zottaman curls today and found them awkward and slightly unnatural, not sure whether Ill keep them in or not...just the fact that they are a new excersise may bring some benefit as a shock to the muscles...
Did Arms today, Biceps and Triceps. Here's what I did:
:strong: BICEPSb :strong:
12 x 15k (33lbs), 8 x 20k (44lbs), 6 x 30k (66lbs), 6 x 35k (77lbs) (two extra reps than last time on same weight)
6 x 15k (33lbs), then triset 6 reps each on 15k(33lbs), 9k (20lbs), 4k (9lbs)
(wasnt keen on these, but may leave them in for a few weeks to shock the muscles - you get a decent contraction when you rotate your forearms in the top position)
8 x 15k (33lbs), 8 x 17.5k (39lbs), 6 x 20k (44lbs)
I do these in the way that Flex Wheeler did them, curling the dummbell towards my chest rather than straight up, I get a better pump this way rather than the traditional way, dont know why :confused:
10 x 9k (20lbs), 8 x 15k (33lbs), 6 x 17.5k (39lbs)
I know concentration curls wouldnt normally appear on a mass gaining programme but I have NO Bicep peek cos of crap bicep genetics, despite having decent size (nearly 18 inches). I have very long arms, and a long, low bicep. I know you cant change your genetics, but I thought concentration curls might help a little, never really done them before.
OVERHEAD DUMBBELL PRESS (both arms on one dumbbell)
20 x 15k (33lbs), 7 x 20k (44lbs), 6 x 25k (55lbs)
CLOSE GRIP BENCH PRESS
8 x 20 (44lbs), 6 x 30 (66lbs), 6 x 30 (66lbs)
EZ BAR FRENCH PRESS
8 x 10k (22lbs) 6 x 10k (22lb), 7 x 10k (22lbs)
Kept this one light and didnt pyramid the weight to get the balance right and get used to the movement as I have never used this excersise before.
CABLE PRESS DOWN
24 x 6 plates, 16 x 8 plates, 7 x 10 plates
The plates dont have the weight on, pain in the backside! Did higher reps to really get a burn, went to failure on every set.
The Bicep workout felt great, one of the best Ive ever done, I used to struggle to get a pump in my arms, but I had a great pump today.
However, I was exhausted by the time it got to do my triceps so I couldnt train them with as much enthusiasm, and I had no energy left at all to do any specific work for forearms. But I didnt sleep very well last night and had a busy day today, so maybe next week Ill have more energy for triceps (if the problem persists, Ill have to swop which one I do first from week to week or maybe even do biceps in the morning and then come back and do triceps in the afternoon if my schedule permits)
I weighted in today at 246 lbs at 25% bodyfat.
Somehow, I appear to have lost 2 or 3% bodyfat and gained one pound this week. Thinking of upping my calories slightly for more rapid gains, would like 1 or 2lbs of lean mass a week - am probably burning off more calories than I realise since I walk a lot per day (40 - 90 mins per day to and from the gym, university, to work, to the shops etc)
Training LEGS tomorrow.... Ill let you know how I get on! :D
02-03-2005, 09:53 PM
Thats a lot of bi's. You may wanna try to lesson the volume somewhat it looks like a recipe for overtraining.
02-03-2005, 09:55 PM
Forgot to mention that you bf% progression is looking good, keep it up!
02-08-2005, 04:22 AM
Cheers for the advice on Bis, Ive been wondering whether or not my bicep volume was too high - the thing is, when Im training, my biceps feel invincible - they take ages to fatigue and get a good pump.
Im doing Biceps on Wednesday, Ill try fewer sets and update on how it goes.
02-08-2005, 04:52 AM
Here's my chest and back day from yesterday, havnt been on here for a few days,had the weekend off the gym and my computer is playing up, so Im using a public computer at Uni now.
Here it goes:
10 x 50k (110lbs), 6 x 70k (154lbs), 6 x 80 (176lbs) (an increase of 5K/ 11lbs to my bench press in one week)
10 x 20k (44lbs), 8 x 40k (88lbs), 5 x 50k (110lbs)
CABLE CROSS OVERS
10 x 6plates, 8 x 8 plates, 6 x 10 plates (to be honest, only did these because all the benches were taken as the gym was busy and I didnt wanna cool down or wait around... though I liked the pump I got from them so might keep them in)
10 x 20k (44lbs), 8 x 25k (55lbs), 5 x 35k (77lbs) (an increase of 5k/11lbs in one week)
10 x 15k (33lbs) , 8 x 22.5 (50lbs), 8 x 27.5 (60lbs)
LAT PULL DOWN
10 x 40k (88lbs), 6 x 80k (176lbs) , 4 x 100k (220lbs)
BENT OVER BARBELL ROW
10 x 40k (88lbs) , 6 x 60k (132lbs), 6 x 60k (132lbs)
LOW CABLE ROW
12 x 6 plates, 10 x 8 plates, 10 x 12 plates, 8 x 14 plates
12 x 50k (90lbs), 10 x 60k (130lbs), 8 x 77k (170)lbs, 6 x 90k (198lbs)
10 x 25k (55lbs), 8 x 35k (77lbs), 6 x 47.5k (104lbs) (2.5k or 5.5lbs heavier than last time)
I was pretty happy with this workout, especially the big weight increase on the Bench Press and dumbbell Press.
Also happy with the weight for Dumbbell Rows (47.5k/ 104lbs) as our gym only has dumbbells upto 50k / 110lbs - next week, or if not the week after, I should be using those and that'll feel good :evillaugh
Im gonna have to change my split soon because having a big "Push and Pull" day like this really takes it out of me. I feel sick and light headed during the workout and can barely string a sentence together for a while afterwards.
Last week I walked into a lamp post stumbling home from the gym after chest and back day! :drooling:
02-08-2005, 11:06 AM
wow nice ups from last week. i cant beleive you do flyes with 60s, those are what i use and i bench over 300. thats nuts man good job
02-10-2005, 05:26 AM
wow nice ups from last week. i cant beleive you do flyes with 60s, those are what i use and i bench over 300. thats nuts man good job
Thanks a lot :) my BENCH is disproportionately weak because Ive never consistently done it before, to be honest I used to hate Bench Press, Squats, Barbell Rows the lot, I worked out for years with almost exclusively dumbells, but Im trying to address the balance now.
Ill post my most recent Arm workout in a second...
02-10-2005, 05:55 AM
Here we go...
12 x 22.5k(49.5lbs),10 x 27.5k(60.5lbs),7 x 37.5k(82.5 lbs),6 x 42.5k(93.5lbs)
(did these with the straight bar this week rather than the EZ bar and got an increase of 7.5k/16lbs!)
Did one drop set of...
6 x 17.5 (38.5), 6 x 15 (33lbs), 6 x 9k (20lbs)
12 x 15k (33lbs), 8 x 20k (44lbs), 6 x 25k (55lbslbs)
(Got a 5k/11lbs increase on my last set compared to last week)
15 x 9k (20lbs), 12 x 12.5k (27.5lbs)
One final burn set of...
LOW CABLE CURLS
30 x 6 plates
TRICEP PRESS DOWN (with rope extension)
15 x 6 plates, 10 x 8 plates, 4 x 16 plates
EZ BAR FRENCH PRESS
15 x 10k (22lbs) 6 x 20k (44lb), 3 x 30k (66lbs) *failed after three reps
BENCH DIPS (with plates on lap)
12 x Bodyweight, 10 x 25k (55lbs) , 8 x 50k (110lbs), 6 x 75k (165lbs)
I use two benches, so that my feet are raised and parallel to the floor and dip between them, getting somebody to put the plates on my lap and then take them off after my set.
Overall this was a great workout, Ive never had such big, consistent increases in strength, I must be doing something right :)
The only problem was that the gym was very busy so I had to improvise my tricep routine, and couldnt do Close Grip Bench Press for example.
I weighed in last night at 249lbs with 26% bodyfat. Thats an increase of about 3lbs this week and I can really see and feel changes now in the mirror.
I've been taking TRIBULUS TERRISTRUS and HORNY GOAT WEED a natural testosterone booster from Maximuscle and its just run out - should I get another or should I leave it for a while or maybe try something new?
02-14-2005, 07:03 AM
unfortunately due to other circumstances, I had to miss my Friday workout so that means I havnt worked out for 4 days, not happy, but Im going to the gym now to do Chest and Back, Ill update when Im back....
Just read this whole journal......welcome and it looks like you're pretty serious about this. Good on you. I don't know about taking horny goat weed.........
02-14-2005, 07:53 PM
Hey nasty. Welcome to the boards. It looks like you have things lined up pretty good in here. I see that we're about the same age, however you are a law student and I am a (soon-to-be) medical student :hide:
02-17-2005, 06:20 AM
superior_will - yeah, I am really serious this time, I know where I wanna be, and am pissed off with myself for wasting all these years not eating and training right, Id be a monster by now if I had!
pruneman - Hey, nice to see another bodybuilding Student in the house! You in the UK too?
Thanks for the welcome guys...
Here's my latest Chest Workout
15 x 40k (88lbs), 8 x 70k (154lbs), 4 x 85k (187lbs)
15 x 20k (44lbs), 8 x 40k (88lbs), 3 x 50k (110lbs)
(I was unhappy with Incline Bench this week but the Smith Machine wasnt free so I did it with the olympic bar but had nobody to spot me so I think I was a bit worried about squashing myself!)
12 x 20k, (44lbs) 8 x 25k, (55lbs) 6 x 37.5k (82.5lbs)
12 x 15k (33lbs), 5 x 30k (66lbs)
Made some good increases again and got a great pump in my chest.....
02-17-2005, 06:30 AM
Measured my biceps today at just under 18.25 inches, thats just under half an inch to my arms in just over two weeks of heavy lifting and heavy eating!
03-01-2005, 12:55 PM
I have been posting properly in a while but Ive still been training hard and heavy.
Im now cutting, trying to reduce my 25% bodyfat to a respectable level.
Here's my first pic ever posted:
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