Shane's Bodybuilding Log

HammerCurl

Hey everybody I'm a long time Boards browser and enjoy browsing the fitness forum so in an effort to keep a strict diet and relatively intense programme ticking over I have decided to start a log. I'm at a stage now whereby I want to start putting on a decent amount of mass and hopefully my efforts over the next while will pay off!

A few stats:
Age 22
Height 6ft 1
Weight 95 - 100kg
BF - don't know exactly but relatively lean - as in abs are nearly visible on a good day!

Sample Diet

Breakfast:
Porridge
2 whole eggs, 4 egg whites

Meal 2:
Steak
Rice
Green Salad

Post W/O:
Protein shake with creatine with water
Isotonic drink

Meal 3:
2 Turkey fillets
Rice
Vege
Cashews

Meal 4:
Protein shake
2 spoons of natural peanut butter
Banana

Meal 5:
Usual dinner job
Fish etc
Potatoes
Vege

Meal 6 - Before bed
2 whole eggs, 4 whites
Cottage cheese

Monday 08 gym session:

Upper Back;
T-bar rows in da corner ( 3-4 sets 8 reps)
Seated rows (3 sets 8-12)
Behind the neck pull downs - Ditto
Front pull downs - Ditto
Machine rows ( Warm down)

That's enough to bore you all with for the first post. I greatly welcome any advice ye can offer over the next while and look forward to and comments whether it be diet related or training related.

Probably do an arm session tomorrow pending on the state of my biceps after today.

Cheers guys!

HammerCurl

Arms

Biceps:
Seated DB curls
Machine preacher curls
Ez curls

Triceps:
Skull crushers
Tricep pull downs

HammerCurl

Deadlifts: (Haven't Deadlifted since before Christmas)

60*12
100*12
140*5
160 fail
140*3

Shrugs: (W/Smith machine)

80*12*3
100*12*2

Calves

25*5

HammerCurl

me Chest

Warm up incline press

The business sets:

32kg bells 8-10 reps * 3
Drop set on the 3rd

Incline Flies
3 sets 20kg bells 8-10reps

Machine Chest Press
3 sets

philiy

Are you using a workout plan or are you just making it up as you go along. If you have a plan you should post it the same way you posted your diet. Diet looks good for putting on mass.

A little side note, dont know what your family history is like in regards to heart conditions and colesterol but if you are like most Irish men there may be some history there, if so, the yock from eggs should really be avoided if there is family history there and red meat only once or twice times a week, not every day, chicken or fish is better.

HammerCurl

Cheers for the advice man I'll start putting more detail into my workout posts. Did shoulders on saturday.

Monday 15/02/09

Chest and Triceps

Warm up
Bench press 50kg * 15
Shoulder and upper chest warm up with light dbs

32kg bells
3 sets 6-8 reps

Skull crushers with EZ curl bar
25kg*8-10*3

Machine press
3 heavy sets

Tricep pull downs
3 heavy sets 10-12 reps

As I said I'll start adding more detail in future.

HammerCurl

T-bar rows

50kg Warm-up * 15-20 reps
3 sets 70 kg 8-12 reps

Have to say this is one of my favourite exercises at the moment


Seated cable rows

3 sets 8-12 reps ( As for weight I don't really know what weight one of the plates is)


Machine Preacher Curls

Single are 8-12 reps 3 sets


Behind the neck lat pull downs

3 sets 8-12

Seated DB curls
16 kg DB's alternating 12 reps 3 sets

Bicep Curls using cable machine upstairs
3 sets 12 reps

HammerCurl

Chest

Floor Press

60kg warm up 8 reps

80kg 5 sets * 6 reps


Decline bench

60 kg 5sets * 6 reps

DB flies

3 sets 16kg bells * 15 reps


Triceps

Skull Crushers

35 kg 3 sets 12 reps

DB kickbacks

Never really did this exercise before but have to say really drains the muscle if you maintaiin strict form

Could only manage an 8kg DB 3 sets 15 reps

Tricep Pushdowns

3 sets 15 reps - again its hard to tell with the ****ty plates on the cable machines - full stack + 2


Great session. Great to have a good training partner who changes up the session and drives you on.

HammerCurl

Legs

Squats

60kg warm-up 15 reps

100 kg * 6

3 sets 120kg * 6 reps

Used knee wraps on the 3 sets at 120kg. Never used them before. Made me feel confident as I'm always worried about my squat ever since I failed at 130 before Xmas and nearly injured myself

Straight leg Deads

100kg 5sets 6 reps

Belted up for this. Lower back actually felt it more than the hammys


Seated calf raises

5 sets 15-20 reps with heavy weight


Abs

Meh - crunches et al


Leg extensions 3 sets 15 reps

Leg Curls 3 sets 15 reps


Another great sesson - I'm going to feel it Tuesday!

Very busy with college at the moment but I will try and post up my workouts and how the diet is going more promptly in future.

S

HammerCurl

Really need to start putting more effort into my shoulder routines I think so I'll probably need to start doing more heavy military presses and push presses at the end of my workouts to really work the shoulders.

HammerCurl

Seated Dumbell Shoulder press

20kg bells warm up 15 reps

28kg bells 3 sets 6 reps
Dropped to 20's for 6 reps on each set
Didn't manage more than 1 rep with the 28's on the third set


Behind the neck press in smith machine

3 sets 8 reps - 35kg


Standing Lateral raises

12 kg bells 5 sets 12 reps

Shrugs
35kg bells 3 sets 12reps

Push presses to finish
40kg * 8 reps * 2


Satisfied with my workout today so I am!

HammerCurl

Hit the 160kg for 2 reps today and could have managed more I feel but was so chuffed that I actually moved it.

Deads
60kg*12 warm up
150 * 5
160* 2

Messed around with some sumo style deads for awhile trying to get some proper form. looking forward to mixing up the deads between conventional and sumo style


Seated rows

3 sets 12 reps (13 plates)


Seated DB curls
16kgs 3 sets * 12 reps each
9Kg bells bench at 45 degrees and keeping forearm straight
strict form all the way 2 gruelling sets of 18reps each arm

Machine preacher curls

Single arm curls 3 sets light weight - concentrating on the contraction baby!


Very pleased with my new PB today!

HammerCurl

Just a quick session this morning

Chest

DB press
32kg bells 12 reps
35kg bells 10 reps
36kg bells 8reps
36kg bells 6 reps - 28's 5 reps
36kg bells 4 reps - 28's 4 reps

Machine Chest press
60kg 3 sets 10 reps

Tricep Push downs
4 sets full stack 10-12 reps

Happy out although it will be next Mon before I ho
it the gym again - a weekend of mayhem to look forward too!