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Thread: need some advice

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  1. #1
    Wannabebig New Member
    Join Date
    May 2006
    Posts
    1

    need some advice

    Iíve been trying to bulk up for quite a while, thing is I just now started recording my progress, and it doesnít seem to be working. So I could use some legitimate real advice please.

    July 5th 2006
    Flat Bench press 105lbs 3*15
    Triceps 50lbs 3*15

    July 6th
    Shoulder press 2 25lbs 4*15
    Ab work

    July 8th 2006
    Squats 55lbs 1*15, 65lbs 1*20, 75lbs 1*15 85lbs 3*15
    Leg press 245lbs 2*15, 295lbs 3*15
    Calve raises 140lbs 1*25, 154lbs 1*25, 162lbs 2*25, 2*15
    Incline bench 95lbs 1*15, 100lbs 1*12, 105lbs 1*9
    Pull-ups 10, 4, 6
    Seated row 108lbs 1*9
    Triceps 50lbs 2*15
    Preacher curls 40lbs 2*15
    Wrist curls 20lbs 2*20, 1*19

    July 10th 2006
    Bicep burnouts 35-25-15-5-15-25-35lbs 1*10
    Squats 75lbs 2*15, 85lbs 3*15
    Leg press 245lbs 1*15, 295lbs 1*15, 315lbs 2*15, 1*20
    Calf raises 132lbs 1*25, 144lbs 2*25, 154lbs 1*25

    July 11th
    Decline bench 95lbs 1*15, 105lbs 1*15, 110lbs 1*7, 1*10
    Straight shoulder raises 2 15lbs 2*10
    Shoulder press 2 25lbs 2*15
    Seated row 84lbs 1*15, 96lbs 1*15, 108lbs 1*10
    Ab work

    July 13th
    Ran 2 miles
    Flat bench 95lbs 1*10, 105lbs 1*15, 110lbs 1*10, 1*5
    Pull-ups 9,6,5
    Triceps 50lbs 3*15,
    Preacher curls 40lbs 1*10, 1*15
    Wrist curls 15lbs 1*25, 20lbs 2*25
    Ab work

    July 14th, 2006

    Ran 2 miles
    Squats 75lbs 1*15, 85lbs 2*15, 95lbs 1*15
    Front squats 75lbs 1*15
    Leg press 295lbs 1*20, 315lbs 2*20
    Calve raises 132lbs 1*25, 144lbs 2*25
    Straight shoulder raises 2 15lbs 2*10
    Shoulder press 2 25lbs 1*15, 2 30lbs 2*10

    July 15
    Ran 2 miles
    Incline bench 100lbs 1*12, 1*10, 1*8
    Seated row 100lbs 1*15, 112.5 1*12, 1*11
    Preacher curls 40lbs 3*15
    Dips 15, 12
    Some abs

    July 17
    Squats 75lbs 1*15, 95lbs 2*15, 100lbs 1*15, 1*20
    Front squats 75lbs 1*15
    Leg press 315lbs 1*20, 1*25, 1*20
    Calf raises 142lbs 3*25
    Behind legs machine 50lbs 2*20, 55lbs 1*20
    Decline bench 105lbs 1*15, 1*16, 110lbs 1*14
    Incline situps 25lbs 1*25

    July 18
    Back, did not record status

    July 19
    Ran 2 miles
    Squats 95lbs 2*15, 105lbs 2*15
    Leg press 315lbs 1*15, 1*20, 1*25
    Calf raises 142lbs 2*25, 148lbs 1*25
    Behind legs machine 50lbs 3*20
    Flat bench 95lbs 1*15, 105lbs 1*9, 1*6
    Triceps curls 50lbs 3*15
    Wrist curls 20lbs 1*25, 1*20

    July 20
    Ran 2 miles
    Straight shoulder raises 2 20lbs 1*7, 2 15lbs 2*15
    Shoulder press 2 25lbs 1*15, 2 30lbs 1*11, 1*10
    Incline situps 25lbs 2*25
    Flat bench maxed out 135lbs 1*4

    July 21
    Front squats 55lbs 1*15
    Squats 75lbs 1*20, 105lbs 3*20
    Leg press 315lbs 3*20
    Calf raises 144lbs 3*25
    Behind legs machine 3*20
    Pull-ups 10,5,7
    Lat pulldowns 112.5lbs 2*15
    Rear deltoids machine 87.5lbs 1*10, 1*15
    Back seated row 112.5lbs 1*14, 1*15
    Preacher curls 40lbs 3*15
    Hammer curls 25lbs 2*10

    July 22, 2006
    Incline bench 95lbs 1*10, 100lbs 3*10
    Dips 15, 15, 15
    Triceps curls 50lbs 2*15
    Incline situps 25lbs 2*25
    Pushups 25

    July 24
    Ran 2 miles
    Unassisted squats (with no machine keeping the bar in a straight line)
    55lbs 2*25
    Unassisted front squats 55lbs 1*15
    Leg press 315lbs 1*25, 335lbs 2*20
    Calf raises 146lbs 3*25
    Behind legs machine 55lbs 3*20
    Decline bench 105lbs 1*15, 110lbs 1*15, 1*12
    Incline bench 100lbs 1*10, 1*9
    Incline situps 25lbs 2*25
    Some more abs

    July 25, 2006
    Pull-ups 10, 10, 8
    Seated rows 108lbs 2*10, 96lbs 1*15
    Preacher curls 40lbs 2*15
    Bicep curls 20lbs 1*20
    Wrist curls 20lbs 2*25
    Ran 2 miles

    July 26
    Ran 2 miles
    Unassisted squats 55lbs 2*25
    Unassisted front squats 55lbs 1*20
    Leg press 315lbs 1*25, 335LBS 2*20
    Calf raises 146lbs 3*25
    Behind legs machine 55lbs 1*20, 60lbs 2*20
    Flat bench 100lbs 2*15
    Pushups 20
    Ran additional 2 miles

    July 27
    Straight shoulder raises 20lbs 1*9, 1*7
    Shoulder press 25lbs 2*15, 30lbs 2*10
    Incline situps 25lbs 1*25, 35lbs 1*20, 45lbs 2*15
    Additional abs

    July 28
    Assisted squats again 75lbs 1&15, 105lbs 1*20, 110lbs 2*20
    Behind legs machine 60lbs 3*20
    Incline bench 115lbs 1*7, 105lbs 2*10
    Dips 15, 10
    Bicep curls 20lbs 1*20, 25lbs 1*15
    Hammer curls 25lbs 1*15
    Wrist curls 25lbs 2*20
    Ran 2 miles
    Pushups 25 25 25 25

    July 29
    Incline situps 25lbs 1*25, 35lbs 1*20 45lbs 1*15
    Other abs
    Incline situps 40lbs 1*20

    July 31
    Ran 2 miles
    Incline situps 25lbs 1*25, 35lbs 1*20, 2 25lbs(50lbs) 1*15, 1*10
    Squats 95lbs 1*20, 115lbs 2*15
    Bench press 95lbs 1*15, 100lbs 1*15, 105lbs 1*14
    Bicep curls 2 25lbs 3*15
    Hammer curls 2 25lbs 2*15

    Like I said I need some real advice.

  2. #2
    Banned
    Join Date
    Dec 2005
    Location
    Toronto, Ontario
    Posts
    4,548
    Here are a few things that jumped out at me:
    1) you train 6 consecutive days. Try a 3 or 4 day routine and see how that works.

    2) You run 2 miles almost every workout - hard to get big if you are burning your excess cals running.

    3) Your are doing high volume sets (ex 2*15 is too much) - try doing sets of 6-8 reps.

    We need some more information:
    - What is your diet like? (not just "I eat alot")
    - How long have you been trying to bulk up for (you said "quite a while")
    - height, weight, bf%

  3. #3
    Wannabebig Member
    Join Date
    Jul 2006
    Location
    Manchester
    Posts
    31
    you are overtraining.

    New Plan:

    FOOD
    get a fitday.com account and track your food. Eat 10-20% over your maintenance level with good macro nutrients (protein, Carbs and healthy fats)

    TRAIN
    lift a lot heavier and in the 6-8 rep range and use more compound movements instead of all the isolation work you do. Try one of the WBB routines from here.

  4. #4
    Senior Member Eszekial's Avatar
    Join Date
    Feb 2006
    Location
    California
    Posts
    1,143
    Too much volume.

    Heavier weight, less reps. Keep it in the 3-8 range.

    We have no idea what your diet looks like. Diet is over half the battle.
    Eszekial's Journal
    Age:20
    Height: 6'1
    Weight: 200
    Body Fat: 12%
    Bench: 265x3
    ATFSquat: 315x3
    Dead: 275x3

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