View Full Version : Mos is back!
Hiya folks, Man of Steel is back skinnier and weaker than ever! I've had a shoulder injury over the last 3-4 months so there's been no training or much eating and I've dropped to about 10st. The plan is to follow a typical BB push/pull/leg split type routine to get my weight and strength up over the next few months. At the moment I'd rather concentrate on getting bigger than stronger.
Plan:
Mon - Push
Bench press 3x8
Incline bench press 3x8
Close grip bench press 3x8
Fri - Legs
Romanian deadlift 3x8
BB Calf raise 3x8
Weighted sit ups 3x8
There's no quad work 'cos my knees are in bad shape.
It won't let me post Wednesdays training plan.
Don't delete this thread now.
Monday 10/1/2007 Push
Bench 3x8 50kg
Incline bench 3x5 40kg
Close grip bench 3x8 40kg
Plan:
Mon - Push
Bench press 3x8
Incline bench press 3x8
Close grip bench press 3x8
No overhead work? Seems a little excessive targeting chest and tri's this much.
Wednesday 10/1/2007 Pull
Snatch hang pull 3x5 75kg
Supposed to be 3x8 but thumbnails got too sore with hook grip.
Barbell row 3x8 62.5kg
Barbell url 3x8 20kg
The incline should make up for the OHP 'cos I don't have the room at home to do OHPing. I might switch the incline to it in a few months when the weather's better and I'll be able to train outside.
Aha I see you got your account working, good stuff. Good luck with the training!
Thanks mate I'll need to have a look through yours. It seems I can't type (c)url.
Yes it's all been very strange trying to get your account working, god knows why you can't post 'curl', bizzarre
PikeKing
10-01-2007, 21:55
curl
Typical Diet:
0750
Tin of tuna, 4 slices of wholemeal bread.
1000
2 rolls on square sausage, bacon, black pudding.
1245
2 plates of chicken balti with rice, chocolate muffin, pint of milk.
1530
2 sandwiches on ham & cheese, chocolate muffin, pint of milk.
1830
Plate of mince 'n' tatties, pint of milk.
2130
Tin of tuna with pasta, 2 grapefruits, pint of milk.
GoldenArrow
10-01-2007, 22:18
I'm off to curl one out.
:cool:
captaincaveman
11-01-2007, 13:19
Typical Diet:
0750
Tin of tuna, 4 slices of wholemeal bread.
1000
2 rolls on square sausage, bacon, black pudding.
1245
2 plates of chicken balti with rice, chocolate muffin, pint of milk.
1530
2 sandwiches on ham & cheese, chocolate muffin, pint of milk.
1830
Plate of mince 'n' tatties, pint of milk.
2130
Tin of tuna with pasta, 2 grapefruits, pint of milk.
Wow its like looking at myself writing my diet out, but there isnt enough milk in there :041:
Good luck MoS
Wow its like looking at myself writing my diet out, but there isnt enough milk in there :041:
Good luck MoS
Thanks mate I'll need it cos my shoulder is trying to piss me off. I'll pump the milk intake up to 8 pints as I get bigger cos I think I've nearly put on a stone over the last two weeks <buff>
I had a guy round to lift weights tonight so I had a wee lifting session:
Romanian deadlift 4x8 80kg
the block
11-01-2007, 22:23
hiya mate. nice to see you around. long time no see
It's good to see you back.
BengDogg
12-01-2007, 16:34
welcome back ive remaned the thread for ya
Thanks folks and this time like the title says, I will be back for good.
Shoulder ain't 100% and from past experience I think the benching might be aggravating it, so I'm changing the push day from
Bench 3x8
Incline 3x8
CG 3x8
to
Military press 3x8
Push press 3x8
Rope suspended press up 3x8
Just going to do it outside come rain or shine. I enjoyed those inclines though :( .
Pah, overhead stuff is far cooler, good plan
GoldenArrow
12-01-2007, 23:18
Depending on AC joint type, maybe not
What do you mean Alex, can you explain further?
GoldenArrow
12-01-2007, 23:39
I mean if you've got a hooked acromion overhead pressing is the last thing you want to do. Read 'shoulder savers' on tnation, I think that's the article name.
Thanks I've had a look through it Alex, the stuff that's gave me jip in the past have been weighted press ups, benching without an arch and some dodgy power snatches I done a while back. I'm going to add high rep scap press ups, bench rotations, and face pulls into my 'rehab' days.
13/11/2007
Planks - Done quite a few, front and side.
Start weighted ab work next week.
Push 15/1/2007
Bench press 3x8 55kg
Seated OHP 3x8 35kg
CG Bench 3x8 45kg
Sit ups 3x8 10kg
Had a training mate round so it's not quite what I had planned but I think I'll stick with it. Used a thick bar for the exercises.
Pull 17/1/2007
Romanian deadlift 3x8 85kg
Barbell row 3x8 65kg
Thick bar chins 3x5
Barbell curls 3x8 22.5kg
Planks 3x30s 10kg
Switched the snatch hang pulls to RDL 'cos it was too sore on my thumbs. New training partner so I done an extra couple of exercises.
Legs 18/1/2007
Goodmorning 3x8 60kg
Tough.
Romanian deadlift 1x20 60kg
Easy.
Calf raise 2x12 60kg
Full ROM, tough.
Gonna get some neoprene knee raps to see if I can start squatting wide again.
Push 22/1/2007
Bench press 3x8 57.5kg
Seated OHP 3x8 37.5kg
CG Bench 3x8 47.5kg
Tricep kickbacks 3x12 7.5kg
Really felt it in the fourth head of the tricep.
Pull 24/1/2007
Sumo deadlift 4x6 90kg
Barbell row 3x8 67.5kg
Thick bar chins 3x4
Barbell curls 3x8 25kg
Legs 25/1/2007
GM 2x20 30kg 1x20 40kg
Light pumper session to tighten my form and 'cos I was deadlifting yesterday.
Calf raises 3x12 60kg
Gonna switch my push day with my pull day so I can go harder on my leg day since I won't be hitting my PC two days in a row.
captaincaveman
25-01-2007, 23:29
Looking solid MoS, what are your pbs? Also what height/weight are you?
Thanks mate, used to be 125 squat and 160 deadlift over a year ago and I can't squat now. I'm 5'7 1/2" and weighing in at 11st 2lb, aiming for at least 13st with this routine and then I try and bring my deadlift back up. My joints tend to be very injury prone.
Just cut my facial growth into a chin beard to give me the comical powerlifter look :031:
As Andy would say.....'pic'
captaincaveman
27-01-2007, 22:40
Thanks mate, used to be 125 squat and 160 deadlift over a year ago and I can't squat now. I'm 5'7 1/2" and weighing in at 11st 2lb, aiming for at least 13st with this routine and then I try and bring my deadlift back up. My joints tend to be very injury prone.
Just cut my facial growth into a chin beard to give me the comical powerlifter look :031:
Ah right mate, lifts are almost same as mine except you have 5kg on me. Same weight though, im an inch or two taller. So you're not going to go really heavy until you hit 13 stone??
You'll see the pics once I hit 13st, and my beard should be in a better stranger shape.
Well there's no way I could lift those weights just now and I can't see myself maxing out on the bench or squat again. Once I fluff up to 13st, I'll concentrate on increasing the No's on the deadlift while fluffing the rest of my body. Ain't seen your journal Caveman, what's your routine like and what're you training for?
captaincaveman
28-01-2007, 19:09
Well, strength. I would have said Powerlifting except I'm training with a big ohp and strong grip in mind as well as the big three.
Doing TBT (Total Body Training by Chad Waterbury) atm as I am also trying to 'fluff' up to 175-180lbs (160 or so right now).
Sounds good Caveman. I'd like to see how your training's going, you should post up a journal. What's your deadlift like ATM?
captaincaveman
28-01-2007, 23:59
Aye may well do that mate. Best deadlift is 155kg, rack pulled 182.5kg from the knees but I think I'm good for a wee bit more in both movements.
I'll race ya to 200kg :002:
Pull 29/1/2007
RDL 3x8 90kg
Easy.
BB Row 3x8 70kg
Easier than I thought it'd be.
Thick bar chins 3x5
BB Curl 3x8 27.5kg
captaincaveman
29-01-2007, 22:09
I'll race ya to 200kg :002:
You're on!!
Ha ha, leg day is now deadlift day!
Push 31/1/2007
Bench 3x8 60kg
Seated OHP 3x8 40kg
CG Bench 3x8 50kg
Tricep Gaylords 2x20 5kg
Tough sesh, came within an inch of failing on the last rep of each exercise.
captaincaveman
01-02-2007, 16:06
Pumper shit, I like.
BengDogg
01-02-2007, 16:16
pumping is where its at! 3 months till spring, after awinter of baggy jumpers you wanna look buff in your tshirts, maybe this is just me though
Up to 11 1/2st now. No cutting for me, any extra fat'll make me look bigger cos the only time my t-shirt comes off is in the bedroom. Feel the burn...
Deadlift 2/2/2007
Sumo deadlift 3x120kg (5x50,5x90,3x100,3x110,3x120 I think?)
Sumo zercher box squat 3x8 55kg
Calf raises 3x8 62.5kg
captaincaveman
02-02-2007, 19:31
Nice one mate, working up to a triple like that, I'll have to watch my back!!
He he, it'll take me a while though but with two deadlift sessions a week the numbers should start to creep up as long as my weight does.
Pull 5/2/2007
Sumo deadlift 4x6 95kg
Barbell row 3x8 72.5kg
Thick bar fat man pull up (to face) 3x12
Barbell curl 3x8 30kg
Cubans 3x8 2.5kg then 1.25kg
Push 7/2/2007
Bench 3x8 62.5kg
Incline bench 3x8 45kg
Close grip bench 3x8 52.5kg
Close grip board press 3x8 52.5kg
Scap push up 3x20 15kg
My back's giving me a bit jip so training might be off on Friday and my shoulder's just started to get a bit sore, damn inclines :mad: .
Black Knight
07-02-2007, 20:27
Inclines cane my shoulders too. For what its worth I'd ditch 'em all together-you've got plenty of pressing movement volume without them.
Yeah gonna switch to MP so I'll not be doing them again, done them cos I hurt my back seated OHPing last week. Back is feeling better today, might manage a high rep pumper leg workout tomorrow!
Legs 9/2/2007
(Quarter squat 20x60kg
(Romanian deadlift 20x70kg
(Calf raise 20x60kg
Done the above circuit 3 times. I'm knackered, felt like HIIT.
captaincaveman
09-02-2007, 20:12
Quarter squats, sacrilege :O!!!
Kickbacks and now quater squats, next week I'll be doing leg extensions! Na it's to give me some leg fluff without hurting my knees; my knees are fine but my quads are damn sore.
captaincaveman
10-02-2007, 18:47
ANy progress on the bodyweight MoS?
When I weighed myself the other week I was 1 1/2 stone up from when I started this journal, which is alright.
Back/Bi's 12/2/2007
Fat man pull up (to the face) 4x12 5kg
Commando towel up 3x8
Barbell curl 3x8 32.5kg
Form was pretty dodgy so I put my 14mm Inzer lever belt on to pump out all the reps on the last set, wish you could see the clip complete with grunting and grimacing.
Cubans 3x20 1.25kg
Back ain't 100% so I ditched the lower back work.
Don't think I'll be hitting that 200kg deadlift anytime soon but the race is still on.
captaincaveman
13-02-2007, 00:41
1 and a half stone in a month is alright...yes just a bit!!
And the race is very much still on MoS, I'm just waiting to see what you hit when you go heavy...:P
1st week gained a stone which would be water/glycogen so that works out at about 2lb a week afterwards. The good thing about getting fat is that I can look forward to eating feck all when I decide to cut.
ATM I don't think my deadlift'll be more than 140kg. I'm just RDLing for the next few weeks until I get my weeks holiday for my back to recover 100%, then I'll be deadlifting heavy :023: .
Push 14/2/2007
Military press 4xX 40kg
Push press 4xX 40kg
Press up 2xX
Quick pumper session cos I'm going out for a big Valentine's steak.
captaincaveman
14-02-2007, 19:54
Lucky man.
Legs 16/2/2007
Romanian deadlifts 4x8 100kg
Grip failed on third set.
Quarter squats 3x20 70kg
Too much cardio.
Calf raises 3x12 65kg
Kneeling ab rollout 3x5
My weights were still smelling pungent after the missus spewed all over them last night.
Black Knight
16-02-2007, 17:13
My weights were still smelling pungent after the missus spewed all over them last night.
:eek: Sounds like Tricky
Pull 19/2/2007
Romanian deadlift 3x8 105kg
Barbell row 3x8 75kg
Fat man pull up (to the face) 3x12 5kg
Barbell curl 3x8 35kg
Failed every set.
Cubans 3x8 2.5kg
kinkymisspinky
19-02-2007, 21:16
]
Fat man pull up (to the face)
That sounds horrible.
You mean the image of me pulling a fat man to my face sounds horrible or it sounds like a horrible exercise :017:
weights are getting there
keep on eating
Thanks man I'll catch up with ya one day. Eating's getting bumped up 750kcal/75g protein in three weeks.
kinkymisspinky
19-02-2007, 23:19
You mean the image of me pulling a fat man to my face sounds horrible or it sounds like a horrible exercise :017:
Ian just explained it as being like a really heavy face pull so it doesn't sound so bad. I was thinking it'd be like rowing to your face which sounds miserable.
Ian just explained it as being like a really heavy face pull so it doesn't sound so bad. I was thinking it'd be like rowing to your face which sounds miserable.
could you explain to me what the actually are :023:
EDIT
ok - i used google, they have been previously refered to as prone or inverted rows, i know what they are now
Push 21/2/2007
Bench 3x8 65kg
Mil. press 3x8 35kg
CG Bench press 3x8 55kg
CG Board press 3x8 55kg
Scap press up 3x20 15kg
Crunches 3x20 5kg
Deadlift 23/2/2007
Sumo deadlift 5x5 110kg
Ouch! I'm weak, had to grind out every rep. Remembered how much easier it is to pull off the floor when you dip.
Quarter squat 3x12 80kg
Calf raise 3x12 80kg
Kneeling ab rollout 3x8
Saxons 3x8 5kg db
Pull 26/2/2007
Romanian deadlift 3x8 110kg
Barbell row 3x8 77.5kg
Tiny ROM, might switch to a different exercise next sesh.
Fat man pull ups (to the face) 3x12 7.5kg
Barbell curl 3x8 35.5kg
Failed every set but got an extra rep in.
Cubans 3x12 2.5kg
captaincaveman
26-02-2007, 21:12
Pull 26/2/2007
Romanian deadlift 3x8 110kg
Barbell row 3x8 77.5kg
Tiny ROM, might switch to a different exercise next sesh.
Fat man pull ups (to the face) 3x12 7.5kg
Barbell curl 3x8 35.5kg
Failed every set but got an extra rep in.
Cubans 3x12 2.5kg
Those deadlifts are fairly coming on MoS, what do you reckon you'd get for a single now? Also what are you weighing?
I've no idea what I'd get for a single but the 5x5 sumos were ground out even though I've got another 5-10kg in the can with the RDL's. Might switch back to conventional deads if they don't aggravate my knees. I'm hoping I'll be a hair under 12st by the end of the week. What you pulling now?
captaincaveman
26-02-2007, 21:28
Got 160kg a couple of weeks ago, but it was pretty ugly. I did however manage to lift the back of my shiter of a car :046:
That's not bad, I'll try and lift a car when I'm drunk.
Push 28/2/2007
Bench press 3x8 67.5kg
Felt much heavier this week and I failed every set.
Military press 3x8 37.5kg
Close grip bench press 3x8 57.5kg
Close grip board press 3x8 57.5kg
Scap press up 3x20 20kg
Scap press up 3x20 20kg
are scap press ups the exercise where people think you are doing dips wrong?
That's a dip shrug/shrug dip, scap push ups are the one where people think you are doing a push up wrong, lol
ok, i'm off to use google. trying to find some cool excerises for my push day (on top of DB press, OHP, CGBP)
Board presses - use some big ass weights!
Single arm DB push Jerk
with a leg in plaster?
Board presses - use some big ass weights!
we dont have any boards at my gym
(apologies to MOS for briefly highjacking his thread)
Take them with you! I just use a stack of old magazines taped together.
with a leg in plaster?
Bah, man up! :046:
Lol, forgot about that
Board presses - use some big ass weights!
Wish I could but it'll probably **** my elbows up, gonna have to be 3x8 for the time being.
we dont have any boards at my gym
Neither do I. I strap a Thai pad or a couple of encyclopedias to my chest with a fat man belt. JM press looks cool.
Wish I could but it'll probably **** my elbows up, gonna have to be 3x8 for the time being.
I'd have thought you'd use more than for standard CGB though at the same set/rep scheme?
Maybe if my tri's weren't fried from all the pushing, I barely scraped the 3x8 with my CG weight.
2/3/2007 Deadlift
Deadlift 6x1 130kg
Switched back to conventional, my upper back has always rounded too much with sumo and I'm starting squatting wide next sesh. Reps felt alright.
130kgx1 (http://www.youtube.com/watch?v=1hVHDg8HAbE) 130kgx6 (http://www.youtube.com/watch?v=nxhmhDWYQCE)
Gained nearly 2st in two months so I'm a hair under 12st and I'm taking a week off lifting seing I've got a week off work. Two more months of the same type of routine to bring me up to at least 13st before I hit the 5x5.
Lol that was almost in super slo-mo, like Tupac's at the London meet!
captaincaveman
02-03-2007, 20:26
Very nice form man, puts mine to shame lol.
Thanks chaps it's the first time I've seen myself deadlifting, it always feels like my back's rounding with them.
Plan of attack for the next two months:
Pull-
Hang snatch pull 3x8
Fat man pull up 3x8
Chin up 3x8
Barbell curl 3x8
Cuban rotation 3x12
Push-
Bench press 3x8
Military press 3x8
Close grip bench press 3x8
Flyes 3x12
Scap press up 3x20
Deadlift-
Deadlift Heavy
Squat 3x8
Calf raise 3x12
Ab rollout 3x8
Saxon side bend 3x8
Thanks mate, should put on another stone.
12/3/2007 Pull
Hang snatch pull 3x5 90kg
Don't know what my form was like cos all I could think about was the pain in my thumbs. Nothing builds my traps like these though.
Chin up 3x8
Fat man pull up 3x8
Dog chain curl 3x8 10kg (http://www.youtube.com/watch?v=j_9h9zmghuw)
Cubans 3x8 7.5kg
You look more than a little psychotic in that video
Thanks mate, that's cos my curls are just so intense.
14/3/2007 Push
Bench press 3x8 67.5kg (http://www.youtube.com/watch?v=-WGQT6Ltmc8)
Failed every set miserably.
Military press 3x8 40kg
Failed every set miserably.
Close grip bench press 3x8 60kg
Failed every set miserably.
Flyes 3x12 10kg
Press ups 3x12
The bar just felt so heavy today :089:
PikeKing
14-03-2007, 21:12
that is a thick bar isnt it?
Yep, it's an authentic Bendogg Thick Bar.
captaincaveman
15-03-2007, 00:36
If its any consolation, I'm totally pish at pushing exercises. 160kg dead and I struggle with 80kg bench and my max military is 60kg lol
Yeah I'm more of a puller myself, is that a 1RM bench? I was too tired and couldn't be arsed training tonight until I had a look through some journals...
16/3/2007 Deadlift/Legs
Deadlift 5x2 120kg
Very sore, need to cut my callouses off. Gonna do three weeks heavy one week off with these.
Squat 3x8 60kg
Squatting wide and to parallel. Fast and easy, form felt quite tight.
Calf raise 3x8 90kg
Crunches 3x12 10kg
Saxon side bends 3x12 5kg db
I'd say your grip was too wide on the bench...
Well it's pinkies on the rings but I've just noticed the rings are too wide comapred with my normal bar...
19/3/2007 Deadlift/Legs
Deadlift 5x1 140kg
Squat 3x8 65kg
Calf raise 3x10 90kg
(Hanging leg raise 2x8
(Saxon side bend 2x8 6.5kg db
Switched Deadlift/Leg day with the Pull day so I get more lower body muscle.
Bullneck Pacifist Gimboid
19-03-2007, 21:41
Thats awesome DL strength compared to your squat, nice.
Thanks mate, it's the second time I've squatted properly in over six months. Aiming for 3x8 @ 90kg Squat and <160kg 1RM Deadlift (Captaincaveman :002: ) in six weeks.
Bullneck Pacifist Gimboid
19-03-2007, 22:05
Quality, that's some increase in 6 weeks. Hope it all goes to plan! :023:
Here's hopin', just need to work on fillin' the belly!
Push 21/3/2007
Bench press 3x8 65kg
Close grip bench press 3x8 60kg
Military press 10x3 40kg
Push press 3x3 50kg
captaincaveman
22-03-2007, 00:04
What sort of deadlift 1rm are we looking at now? What bodyweight? I'm saddened to say that I've lost a lot of weight, though my deadlift doesn't seem to be suffering.
I dunno but I'm aiming for 3x1@150 next week and I'm not going to weigh myself for another month and a half. Have you been ill or just eating like a bitch? My diet's not been 100% this week.
captaincaveman
22-03-2007, 21:47
Bit of both worlds mate, I'll for a week then eating like a poof for one or two.
Pull 23/3/2007
Chin up 3x10
Failed the last two sets.
Fat man pull up 3x12
Dog chain curls 3x10 10kg
Shrugs 3x12 90kg
Cubans 3x10 7.5kg
Deadlift/Legs 26/3/2007
Deadlift 3x1 150kg
Belted up but I'm sure I was rounding slightly. Only three more heavy sessions before I start lifting normally again though.
Squat 3x8 70kg
Starting to get tougher.
Calf raise 3x14 90kg
Failed the last two sets.
Couldn't be arsed with ab work, I'll do it on Wednesday. My right knee is giving me jip after the deads and squats
:085: .
Push 28/3/2007
Bench press 3x8 65kg
Woo hoo got every rep!
Close grip bench press 3x8 60kg
Woo hoo got every rep!
Dumbell shoulder press 3x8 15kg
Failed last set due to laughter.
Flyes 3x12 11kg
Press ups 3x12
Failed every set.
captaincaveman
29-03-2007, 00:08
Whats the bodyweight looking like these days MoS?
I dunno I'm not going to weigh myself until this training cycle is finished. I'm guessing it's between 12 & 12 1/2st.
Pull 30/3/2007
Hang clean pull 3x8 100kg
Felt these most in my erectors, glutes and lats. Hang snatch pull feels superior as they hit my hammies and traps harder but I don't have the room to set them up.
Chin up 3x10
Failed last two sets.
Fat ass pull up 3x12 1.25kg
Failed lat set.
Concentration curls 3x8 11kg
Failed every set. Awesome pump in my bi's.
Cubans 3x10 7.5kg
Weighed in at 12st which is shit, going to bump up my diet by 1 packet of Jaffa Cakes or I'm wasting my time.
Blah blah this place is a piece of shit for shit. I'm not going to drink any more vodka for another month etc . I'm sick of getting ****ed every week. If I don't put 1st on in one month you can all kick the shit out of me and I'll tell you all where I stay. :038: Art galleriesg
the block
01-04-2007, 03:29
hope thats 1 pack of jaffa's daily!
Nice weight on the hand clean pulls. You getting the bar right up to your shoulders?
captaincaveman
01-04-2007, 18:55
Blah blah this place is a piece of shit for shit. I'm not going to drink any more vodka for another month etc . I'm sick of getting ****ed every week. If I don't put 1st on in one month you can all kick the shit out of me and I'll tell you all where I stay. :038: Art galleriesg
Getting pissed is brill, though that stone is on, or I'm coming to MoS residence and hooking you up to a drip of lard.
Blah blah this place is a piece of shit for shit. I'm not going to drink any more vodka for another month etc . I'm sick of getting ****ed every week. If I don't put 1st on in one month you can all kick the shit out of me and I'll tell you all where I stay. Art galleriesgMy notional 'bulk' has gone nowhere over the last wee while either, though i think i may have got slightly fatter.... what weight are you aiming for?
hope thats 1 pack of jaffa's daily!
Na I'm aiming for two packs a day now!
Nice weight on the hand clean pulls. You getting the bar right up to your shoulders?
Wish it was! It's more of a power shrug with the bar rising a few inches from the top shrug postion, just doing it to pump up my traps and give my PC a bit more mass.
Getting pissed is brill, though that stone is on, or I'm coming to MoS residence and hooking you up to a drip of lard.
Well I think I'll drop it to 1/2 stone but you'll be getting my address if I don't. I just have one meal on Sundays due to hangover, can't be good for the bulk.
My notional 'bulk' has gone nowhere over the last wee while either, though i think i may have got slightly fatter.... what weight are you aiming for?
I'm aiming for 13st short term, 15st long term, then cut down to 13st. I'm happy with putting on fat, more fat=more muscle <buff>
Legs 2/4/2007
Squat 3x8 80kg
Surprisingly easy doing these before low volume deads.
Thick bar deadlift 3x5 80kg
Grip failed on the last two sets.
Calf raises 3x12 90kg
Saxon side bends 3x5 11kg db
Weight was too heavy so there was less ROM.
Planks 3x30secs 20kg
Easyish.
I'm aiming for 13st short term, 15st long term, then cut down to 13st. I'm happy with putting on fat, more fat=more muscle Pretty similar goals for me i think, though i hadn't given it too much thought, what weight did you start out at? I've got not problem getting a bit fatter, but i think i've put on fat exclusively, training has been pretty light recently.
captaincaveman
02-04-2007, 23:46
Well I think I'll drop it to 1/2 stone but you'll be getting my address if I don't. I just have one meal on Sundays due to hangover, can't be good for the bulk.
Hmm, Stirling. The gf stays not far from there so watch your back MoS :046: :044:
Hmm, Stirling. The gf stays not far from there so watch your back MoS :046: :044:
You can send your girlfriend round anytime as long as she isn't just going to bitch slap me :kinky:
Pretty similar goals for me i think, though i hadn't given it too much thought, what weight did you start out at? I've got not problem getting a bit fatter, but i think i've put on fat exclusively, training has been pretty light recently.
Started off at 10st a few months ago, I'm the opposite from you I can drop weight easily but it's a bitch putting it on. What're you weighing in at and what did you start at?
Nah i'm a naturally skinny bastard too. I started at 60ish, and am now weighing in at almost 81 with my stuff on. i dont normally put on much fat but my training has sucked badly recently.
captaincaveman
03-04-2007, 20:48
You can send your girlfriend round anytime as long as she isn't just going to bitch slap me :kinky:
:046:
Upper body I 5/4/2007
Dumbell shoulder press 5x5 17kg
Single arm row 5x5 32kg
Hammer curls 3x12 12kg
Failed last two sets
Quick equipment-lite session.
Here's a couple of pics of my fat ass to compare with Narc's slimline figure:
http://img177.imageshack.us/my.php?image=image064yg4.jpg
http://img135.imageshack.us/my.php?image=image065uc1.jpg
Those Jaffa Cakes must work I've put on nearly 1/2st this week!
About the same bodyfat as me I would have said. Aye jaffas are the key man, keep on 'em and you'll soon GFH
captaincaveman
06-04-2007, 23:48
1/2 stone...awesome!!
http://youtube.com/watch?v=8YgZdwBx5to
I'll half it with you Narc :118:
Upper body II 7/4/2007
Close grip bench press 3x8 65kg
Failed last set.
Incline dumbell bench press 2x3 26kg db
Em... was supposed to do 3x8 but I loaded the db's too heavy.
Dumbell shrugs 3x20 26kg db
Easy.
Fat man pull up 3x12
Shortnened rest time and failed the last two sets.
Cubans 3x10 7.5kg
Training will resume normally next week.
Typical eats Mon-Fri:
0745 Tin of tuna, 4 slices of bread, 1 pint of milk, 2 scoops of whey, 3 jaffa cakes.
1000 Big fry up, 1 pint of milk, 2 scoops of whey, 3 jaffa cakes.
1300 2 plates of lunch, 1 pint of milk, 2 scoops of whey, 3 jaffa cakes.
1600 Mars bar duo, packet of Opal Fruits, 1 pint of milk, 2 scoops of whey, 3 jaffa cakes.
1845 Plate of dinner, 1 pint of milk, 2 scoops of whey, 3 jaffa cakes.
2200 Tin of tuna, plate of pasta, 2 grapefruits, 1 pint of milk, 2 scoops of whey, 3 jaffa cakes.
Lower body 9/4/2007
Bulgarian squat 4x5 30kg
Quads are fried, don't think my knees'll like these
Single leg calf raise 3x8 20kg
Easy on right, hard and sore on left.
And that's it. Crappy session, my training partner never turned up and I had a few twinges in my back earlier. Might do some more lower body stuff later in the week. Need to get a new mattress and start lifting db's off the floor properly.
Push 11/4/2007
Still got sore glute/ham DOMS from the Bulgarians.
Squat 3x8 85kg
Piece of piss, form felt good, got rid of my DOMS.*
Bench press 3x8 67.5kg
Just got every rep; most of the reps felt in the right groove.*
Close grip bench press 3x8 62.5kg
Failed every set.
Dumbell shoulder press 3x8 16kg db
Cuban rotations 3x12 7.5kg
*Longer rest time cos my training partner was taking his time.
captaincaveman
12-04-2007, 00:36
Nice lifting MoS, especially the bench. Any ideas of your current 1rm's? Also what are you weighing atm(more jaffas needed :P)?
Thanks Caveman, bench is probably 85-90kg with a few weeks of heavy lifting and deads are probably 160kgish. No idea what my squat's like. I might weigh myself tomorrow and I'll add a packet of midget gems a day to my diet if I'm not gaining enough weight, I will make the one stone gain by the end of this training cycle.
captaincaveman
13-04-2007, 01:00
nICE ONE MAN IT LOOKIN GOOD SO FAR
Pull 14/4/2007
Deadlift X
Pissed off with this, form felt awful and awkward and I couldn't get into position properly and my nails felt like they were coming out of my thumbs :mad: .
Shrug 3x20 90kg
Failed last to sets.
Barbell row 3x8 80kg
Failed last set.
Wide stance good mornings 6x5 80kg
Easy, back feels much tighter on sumo GM's than deadlift variants.
Dumbell curls 3x8 16kg
Failed last two sets.
Deadlifting on Monday again. Weight is about the same but my arse is up to 40".
captaincaveman
14-04-2007, 17:27
Deadlifting on Monday again. Weight is about the same but my arse is up to 40".
Shake that booty!!
do you deliberately go to failiure so much?
do you deliberately go to failiure so much?
No and when I say I fail it's often not total failure, I just can't finish the set. It shouldn't be a problem with me switching the reps and exercises around and I've got a whole week to recover from each sesh.
the block
15-04-2007, 16:30
Deadlifting on Monday again. Weight is about the same but my arse is up to 40".
you measure your ass? lol!
you measure your ass? lol!
Yeah my vital statistics are 40"/37"/40", you think you can out booty me? :cool:
http://www.bodybuilding.com/store/tom/knee.html
Got my knee sleeves/bands here. Theyr good, but pretty tight so i made sure i stretched them enough not to act like wraps.
http://www.bodybuilding.com/store/tom/knee.html
Got my knee sleeves/bands here. Theyr good, but pretty tight so i made sure i stretched them enough not to act like wraps.
I might get them, what's the postage like from there?
My right knee's giving me jip so I swapped my push day for my leg day.
Push 16/4/2007
Bench press 3x8 70kg
Failed 2nd last set by one rep and failed last set.
Close grip bench press 3x8 62.5kg
Failed 2nd last set by one rep and failed last set.
Dumbell shoulder press 3x8 18.5kg
Failed 2nd last set by one rep and failed last set.
Press up 5x8
Cubans 3x12 7.5kg
I've run out of whey, am skint and spiltting up with the missus so my diet will be crap this week.
I might get them, what's the postage like from there?$14.99 i think, it was about 2 $ to the £ when i got them so it didnt work out too pricey. Cheaper than the ones in Argos or whatever.
I've run out of whey, am skint and spiltting up with the missus so my diet will be crap this week.That sucks man, chin up though an excuse to get really stuck into training
$14.99 i think, it was about 2 $ to the £ when i got them so it didnt work out too pricey. Cheaper than the ones in Argos or whatever.
That sucks man, chin up though an excuse to get really stuck into training
I'm over the cheating slut, I'm going to make up for the lack of whey with more milk. Time to eat big again <buff>
captaincaveman
17-04-2007, 19:55
I'm over the cheating slut, I'm going to make up for the lack of whey with more milk. Time to eat big again <buff>
**** man sorry to hear that. Oh well onwards and upwards, now there is no better time to get huge muscles for the summer :P :045:
That's true man.
Pull/Back 'n' Bi's 19/4/2007
Goodmorning 4x5 90kg
Incline fat man pull up 3x20
Failed last two sets.
Single arm row 4x5 36kg
Single arm shrugs 3x12 36kg
Barbell curls 3x12 20kg
Failed last set. My bi's have never been as pumped before!
Ordered the knee wraps and whey yesterday. 'Fraid I'll be eating like a bitch till the whey arrives :053: .
Nice FMPUs. You touching your chest on those?
Nice FMPUs. You touching your chest on those?
Thanks man, no I take them to the forehead (face pull substitute).
captaincaveman
19-04-2007, 23:18
Any update on the body weight MoS??
Thanks man, no I take them to the forehead (face pull substitute).
Never tried that, but it sounds harder. Fair play!
how are they incline though?
i thought all FMPU are the same (grip exempt)
how are they incline though?
i thought all FMPU are the same (grip exempt)
Depends if you have feet on a box i suppose, you'd be starting from a more horizontal position. If you have feet on floor, with a higher bar position, then you'd be more 'inclined'.
Thats the way I see it anyway.
so its the angle of the torso in comparisson to the floor when arms are at full extension?
so its the angle of the torso in comparisson to the floor when arms are at full extension?
I would assume so.
how are they incline though?
i thought all FMPU are the same (grip exempt)
Incline fat man pull up (http://www.youtube.com/watch?v=qQS4aYqkyOU)
Legs 21/4/2007
Squat 3x5 90kg
Dropped the reps from 3x8 cos of the risk of having no spotter. Flexibility and depth felt poor.
Sumo deadlift 3x5 100kg (http://www.youtube.com/watch?v=lHsgPuL5VIo)
Decided to jump on the bandwagon and try some sumos again. 'Twas tough but my form felt better than ever after following the points of this (http://www.elitefts.com/documents/go_sumo.htm) article mainly to keep the chest up.
Hanging pike 3x8
Felt it in abs and pecs.
Any update on the body weight MoS??
I dropped 4lb last week but the good news is that my whey arrived yesterday so I'm eating shed loads again.
Push 23/4/2007
Bench press 3x8 70kg
Failed last two sets.
Close grip bench press 3x8 62.5kg
Got all the reps :038:
Dumbell shoulder press 3x8 18.5kg
Failed every set.
Press up 3x12
Cubans 3x10 7.5kg
A half hour session took an hour and a half due to blethering. Knee sleeves arrived today and my weight is back up, dunno if I can gain 1/2 stone in two weeks.
No deadlifting cos my back's been giving me a bit of jip.
Back 25/4/2007
Wide grip pull up 3x5
Close grip chin up 3x5
Fat man pull up 3x12
Concentration curls 3x3 18.5kg
Gave myself a 'Dave Tate' last night, I'll try it out on Saturday!
Gave myself a 'Dave Tate' last night, I'll try it out on Saturday!
Whats a dave tate?? :017:
captaincaveman
26-04-2007, 16:07
What MoS does in his own personal time is his business and his only... :046:
He he, I hope it's not that bad... It's a skin head and goatee (well a number one with a short goatee and stubbly face) and I'll find out on Saturday whether it attracts or scares off the ladies :047: .
Legs 27/4/2007
Squat 3x8 90kg
Hit my first goal of this training cycle.
Bulgarian squat 3x5 20kg
Spread eagle sit ups 3x8 10kg
In two minds whether to put on 6lb this week to reach 13st, that's gonna be a lot of fat.
you're a bodybuilder though right, why would you wana put on six pounds of fat? :017:
i agree and found out the hard way, fat is pointless
In two minds whether to put on 6lb this week to reach 13st, that's gonna be a lot of fatYeah, i don't think theres much point, even if everything was perfect no more than 2lbs of that is going to be muscle, and thats not a good ratio.
i agree and found out the hard way, fat is pointless
^ ^ ^ :045: :( :(
you're a bodybuilder though right, why would you wana put on six pounds of fat? :017:
Not really that was just to get me back into lifting, I'm gradually switching over to a powerlifting routine over the next few months. The 6lb was to meet my 13st target by the end of this training cycle.
Okay you chaps seem to be talking some sense so I'll cut it down to a 3lb gain this week and make up for it in my next training cycle.
Legs 30/4/2007
Squat 3x8 95kg
Really easy, hips flew forward with every rep.
Bulgarian squat 3x5 30kg
Calf raise 3x12 90kg
Spread eagle sit up 3x8 15kg
Thanks man, I'll be 5x5ing them in two weeks.
Push 3/5/2007
Bench press 3x8 70kg
Woo hoo got every rep.
Close grip bench press 3x8 65kg
Failed the first two sets but got the third easily.
Dumbell shoulder press 3x6 18.5kg
Press up 3x12
Got 20 reps on the last set.
Cubans 3x12 5kg
easy question, are you on juice? if not, do you not find that a muscle split gives less effect than if you were to do a push/pull or full body, ie. hitting more than once a week.
please excuse my ignorance if you do hit muscle more than once, when i read journals its simply for the single session, all previous work is irrelevant.
I've just weighed in at 13st so I've kind of gained 6lb this week without realising it, which leads me on to...
5 Reasons to be FAT
1) It helps keep you warm in the winter.
2) People instinctively offer you their scraps and leftovers.
3) It's not as sore when you fall down on a Saturday night.
4) When you gaze down to your abs as you're admiring your upper body in the mirror you can say "I've got a strongmans build".
5) Maybe some chicks dig it.
Back 4/5/2007
Deadlift 140kg 1RM
Extremely shit pull though I've not pulled conventionally properly for a month. Down 10kg from a heavy single last month.
Barbell row 3x20 60kg
Failed last two sets.
Fat man pull up 3x8
Barbell curl 3x12 20kg
Training cycle finished, taking next week off. Got the squat and BW goal but failed the deadlift. I'll post up my new routine tomorrow :)
Nice rows mate, big volume. Why you pick 20 though?
Nice rows mate, big volume. Why you pick 20 though?
Thanks, I was pissed off with the deadlifts so I took it out on the bar.
Goals for the next two months are: Squat 5x5 110kg, Bench 5x5 80kg, Sumo deadlift 140kg with perfect form and increase BW to 14st. I'll be using this routine to get there:
Monday - Squat
Squat 5x5
Goodmorning 3x5
Bulgarian squat 3x8
Raised power shrug 3x12
Abs
Wednesday - Bench
Bench press 5x5
Military press 3x5
Close grip bench press 3x8
Rope suspended press up 3x12
Cubans
Wednesday - Deadlift
Sumo deadlift 5x5
Barbell row 4x6
Thick bar chins 3x8
High fat man pull up 3x12
Barbell curls 3x12
I think youl have those goals easily man, re DLs, i would prefer working up to a heavy set of 3 or 5, but thats just what has worked best for me recently. Do you find only pressing once a week gives you good results?
I think youl have those goals easily man, re DLs, i would prefer working up to a heavy set of 3 or 5, but thats just what has worked best for me recently. Do you find only pressing once a week gives you good results?
Dead: I prefer doing the same with deadlifts but the 5x5 should be better for mass and help me nail my form. Press: It's as good as I can get without getting injured, if I press more than once a week I end up getting tendonosis in my elbows. Lots of strong folk still press once a week and make progress, hopefully I'll be one of them soon :)
PS Eat my mother ****ing wig, long time no see...
If anyone has a problem with this you can text, MSN, message me or etc
Don't post drunken bollocks please! Do it on muscle talk instead :046:
Don't worry mate, I've started disconnecting my computer and putting it in a different room when I'm going to get :030:
A little weight update, I've lost over 1st this week but I'm going to gain it all back next week or I'll drink a glass of olive oil every day afterwards until I gain it back.
How the **** can you lose over a stone in a week!? More than 2lbs a day - you must have been flaying sections off yourself!
That's what happens when I eat like normal folk (4-5 average meals a day), the weight drops off until I hit 10st :(
14/5/2007
Squat 5x5 90kg
Goodmorning 3x5 80kg
Bulgarian squat 3x8 10kg
Power shrug 3x8 90kg
Sit up 3x8 20kg
Easy sesh.
captaincaveman
14-05-2007, 20:51
You got any weight back yet mate?
Na, I'm just away to have my first proper big meal. I promise you I'll be 13st by Saturday.
dunno dont care
MP 5x5 40kg
FMPU 5x5 10kg
captaincaveman
22-05-2007, 23:29
dunno dont care
WEhats happened here then MOS?
No goals
Deadlift 5x5 100kg
Incline db 5x5 20kg
SA row 3x5 25kg/chin 3x5
cg bench 3x12 50kg/tb curl 3x12 20kg
My shoulder's ****ed so there ain't gonna be no training this week.
captaincaveman
30-05-2007, 11:40
Ahhh ****, what happened?
I got a bit of pain when I tried benching last week, and when I woke up yesterday I got a sharp pain in my shoulder when I moved it. It still persists.
I'm sick of doing a BB split and I'm cutting my training to two days, so starting on Monday my new routine will be:
Monday-
Squat
Upper body push
Upper body pull
Arms
Abs/Cubans
Thursday-
Lower body pull
Uni leg lift
Upper body push
Upper body pull
Abs/Cubans
Reps and individual exercises will be decided on the day. Goals are to increase general strength and gradually bulk up to 15st.
captaincaveman
11-06-2007, 14:47
C'mon man, don't keep us waiting...
C'mon man, don't keep us waiting...
I was supposed to start on Monday but I've got tonsilitis and I'm feeling pretty shitty (I'm up at this time cos I can't sleep till the painkillers kick in). I will have a training sesh up tomorrow or Thursday if I'm feeling better!
captaincaveman
12-06-2007, 10:27
Nice one!
Nice one!
Well it's getting worse so training's getting put back to Monday again :mad:
captaincaveman
14-06-2007, 01:25
Ah ****
A light getting back into lifting session:
21/6/2007
RDL 3x5 100kg
Grip failed.
CGBP 3x5 60kg
FMPU 3x8
Cubans 3x20 1.25kg
I'm just below 12st which isn't too bad and I've got a new set of training goals.
I need to stay fairly light while increasing my general strength, so that means I don't want to go much above 13st while staying fairly lean and lifting heavy shit. The plan is: Bulk up to 13 1/2st using a two day whole body 5x5ish routine, then cut till I'm slim, and do a gradual clean bulk up to 13st. Then I'll concentrate on increasing my strength and maybe swap one of the days for an odd object lifting day, but that's a long time away.
A little update: I'm trying to get my weight down to 10-10 1/2st, I'm just over 11 just now. I've been doing a two day whole body routine over the last couple of months but as you can see from the training I'm weak as shit.
Monday
CG bench 4x6 67.5kg
Incline DB press 3x8 20kg
Fat man pull up 3x12
BB curls 3x12 20kg
Cubans
No lower body work as my foot was very sore when I put weight on it.
Thursday 2/8/2007
RDL 3x8 90kg
DB bench 3x12 20kg
Single arm row 3x8 25kg
Crunches 3x8 10kg
Cubans
Monday 6/8/2007
CGB 4x6 67.5kg
Failed the last rep of the last set.
Chins 3x8
Failed the last set.
BB curls 3x10 22.5kg
Cubans
I skipped the RDL's and leg work as my back and knees were giving me jip.
Monday 13/8/2007
RDL 3x8 90kg
CGB 4x6 67.5kg
Chins 3x8
BB curls 3x8 25kg
Cubans
Got all the reps but my knee's still giving me jip. Had to skip last Thursdays sesh due to :030:
Thursday 16/8/2007
Deadlift 3x5 90kg
Fast and easy.
Incline dumbell press 3x8 22.5kg
Failed the last two sets.
Dumbell row 3x8 27.5kg
Sit up 3x8 10kg
Cubans
Think I'll get back into lifting about the middle of September.
Monday 20/8/2007
CGB 3x3 75kg
Chins 3x10
Failed last set.
BB curls 3x10 25kg
Skipped RDL's as my back wasn't up to it, gonna have to start stretching my hammies again.
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