Bring on the buffness - Bird's BB Journal

[bird]

Right this is a classic Bodybuilding Routine, you might not like it becuase I know most of you guys like funky routines, but so far im loving this routine and its going great.

Tuesday

Flat Barbell Bench Press

90 x 8
90 x 8
90 x 8

Incline Barbell Bench Press

80 x 8
80 x 8
80 x 8

Incline Heavy Flies

34 x 8 (34 each dumbbell)
34 x 8
34 x 8

Straight Bar Curls

-Drop Set

45 x 8
35 x 8
25 x 8

Standing Dumbbell Curls

18 x 8
18 x 8
18 x 8

This session was great, loved every minute even though it was fcuking tough.

[PikeKing]

cool, a non strength based routine. Hows the mass coming on this?

[bird]

Like flies gathering on a shit.

[PikeKing]

um a er rather disgusting reply

[bird]

Sorry, I have only been doing it about a month but I feel I have definately made some good gains as well as dropping the bf with hiit twice per week.

[PikeKing]

so whats the target rep range? 8? 8-10? you got 8 reps on all sets u increasing the weight or the reps next week?

[bird]

Ok I left out this bit I usually do 6-8 reps start off on the weight doing 6 reps them build to 8 then up the weight, so yeh I have reached 8 reps so I will probably up the weight on the things I have reached 8 reps on next week.

[Man of Steel]

Good on ye if you enjoy it and it's going well. What are the other days like?

[bird]

Day 2 : Back

Deadlifts 3 x 3

BD Rows 3 x 8

Bent Over Barbell Rows 3 x 8

Seated Pulls 3 x 12




Day 3: Shoulders/Tris

BB Standing Press 3 x 6-8

DB Press 3 x 6-8

Bent Over Lat Raises 3 x 8

Close Grip Bench Press 3 x 6-8

OVerhead Extensions 3 x 6-8

Shrugs 3 x 6-8




Day 4: Legs

Back Squat 10 x 3

Pullthroughs/SLDL's 4 x 6-8

Dumbbell Lunges 3 x 6-8

Calf Raises 4 x failure

Weighted Crunches 4 x 6-8

Thats it folks.

It usually works out that I do it Tues/Wed Fri/Sat.

[PikeKing]

i still cant work out why you have 9 sets of horizontal pulling and not one set of vertical pulling, surely the routine would be better if there was a pullup/chinup type exercise swapped in on back day.

Is this routine from tony starks on the other forum?

[bird]

Do not speak of the forum that shall not be named here, there is only one true forum!

I really like this back routine, and i'm not a fan of pull ups chin ups, I can't do many either!

IS there an alternative vetical pulling movement I could do??

[PikeKing]

you could do pulldowns but they are not a substitute for pullups, just try and do them, they are hard, thats the whole point

[BengDogg]

Tony Starks is a top bloke of that other forum, I remember him being a great help when i first began training.

[Robert]

Good luck bird mate, will watch this one closely.

[Fred]

are those weights in kilos or pounds?

[bird]

Kilos all the way mate.

[bird]

Ok here's day twos workout.

Day 2 : Back

Deadlifts

100 x 5
175 x 3
175 x 3
175 x 3

DB Rows 3 x 8

30 x 12 (kg/db)
50 x 8
50 x 10
50 x 10

Lat Pulldowns

30 x 12
80 x 8
80 x 8
80 x 8
40 x 15

Seated Pulls

80 x 15
120 x 12
120 x 12
120 x 12

All in all a bloody good session, hands ripped to shreads on deads and after the session it felt like I had forearms like Popeye and fell pumped as a mofo!

[PikeKing]

looks like a good session, not sure about the pulldowns though. I really think you should prioritise pullups, it will be hard but in the long run the benefits to your back growth will be more than worth it.

[bird]

Yes I will try pullups next session I'll have to do it after deadlifts though as I had to settle for pulldowns as I wasn't going to get many reps out.

But like I said defo for next week!

[Robert]

Looks good.

[bird]

Day 3: Shoulders/Tris

BB Standing Press

40 x 10
60 x 8
60 x 8
60 x 8

DB Machine Press (no spotter)

60 x 12
100 x 8
100 x 8
105 x 8



Bent Over Lat Raises

12 x 12
18 x 8
18 x 8
18 x 8



Close Grip Bench Press 3 x 8

60 x 12
85 x 8
85 x 8
85 x 8


Pushdowns

60 x 15
85 x 12
85 x 12
85 x 12

Shrugs

30 x 12
50 x 10
50 x 10
50 x 10

LOVE IT!!!

[bird]

Pics up next week folks, getting a digital camera on tuesday for my 19th, my brother took a pic on his phone but i cant get it on my comp but I was VERY happy with it!

[PikeKing]

looks good, glad to see you are enjoying this workout style so much, keep it up big bird!

[Crystal Method]

Do not speak of the forum that shall not be named here, there is only one true forum!

Why do we not speak of the unspoken forum? What is the reason?

[Robert]

You have a 200kg DL and use 50kg for shrugs, you fcuking fag. Get at least 2plates a side on that bar laddy. :D

[Crystal Method]

You have a 200kg DL and use 50kg for shrugs, you fcuking fag. Get at least 2plates a side on that bar laddy. :D

I reckon they'll be 50kg db's?

[Robert]

Thats better. But even so, I shrug with 120+ and my Dl is 10kg less than his.

[bird]

I prefure using db's anyways Im swapping gyms soon and I think there db's go up to around 80+ kg each so ill be able to do alot more.

I saying which I consistantly refer to and adopt from Blood and Guts video is that Dorian trains his muscles not his ego. My traps were hiit pretty hard form the rest of the workout as well.

[bird]

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

Quote:
Originally Posted by bird
Do not speak of the forum that shall not be named here, there is only one true forum!



Why do we not speak of the unspoken forum? What is the reason?

I was only messing about lol.

[bird]

Flat Barbell Bench Press

95 x 8
100 x 8
105 x 8

Incline Barbell Bench Press

80 x 8
80 x 8
80 x 8

Incline Heavy Flies

36 x 8 (per dumbbell)
36 x 8
38 x 8

Straight Bar Curls

-Drop Set

45 x 8
40 x 8
30x 8

Standing Dumbbell Curls

20 x 8
20 x 8
20 x 8

Very good session and I felt really strong as shown by my lifts, I improved on all of them!

[bird]

I'll get some before and up to date pics up tommorrow asap, was gonna do it tonight but the camera doesn't like all the artificial light so will wait till tommorrow unless I can get it sorted.

[bird]

Ok guys here are some before photos, the current me photos are on there way!

http://uk.pg.photos.yahoo.com/ph/j_s_bird2003/detail?.dir=/b297&.dnm=f527.jpg&.src=ph

http://uk.pg.photos.yahoo.com/ph/j_s_bird2003/detail?.dir=/b297&.dnm=ce7c.jpg&.src=ph

[bird]

This was last summer I was weighing in at 165 pounds which is 11 and a half stone.

[BengDogg]

Looking lean! Lets see the now comparisons!

[bird]

Session 1

Flat Barbell Bench Press

100 x 8
105 x 8
112.5 x 7

Incline Barbell Bench Press

80 x 8
80 x 8
85 x 6

Incline Heavy Flies

40 x 8 each dumbbell)
42 x 8
42 x 8

Straight Bar Curls

-Drop Set

45 x 8
40 x 8
35 x 8

Standing Dumbbell Curls

20 x 8
20 x 8
20 x 8

My bench is shooting up!

The pics are on there way honest asap.

[Robert]

nice bench

[PikeKing]

you are one serious strong mofo for a youngin

[bird]

Arrrrrgggggh the DOMS are crazy in my chest and bis, love it really tho!

[bird]

Well my chest is still sore lol.

Here we go for this week's next session.

Day 2 : Back


Couldnt do deads unfortunately, for one my knee was giving me rouble and 2 a gay rigby player was using the deadlift mat for the whole time I was there and thast the only place you can deadlift.

Rows

60 x 15
105 x 8
105 x 8
105 x 8

DB Rows 3 x 8

30 x 12 (kg/db)
50 x 8
50 x 10
50 x 10

Lat Pulldowns

30 x 12
80 x 8
80 x 8
80 x 8
40 x 15

Seated Pulls

80 x 15
120 x 12
120 x 12
120 x 12

[bird]

Heres session 3 which was done just now.

Day 3: Shoulders/Tris

BB Standing Press

40 x 10
60 x 8
60 x 8
60 x 8

DB Machine Press (no spotter)

60 x 12
105 x 8
105 x 10
105 x 10



Bent Over Lat Raises

12 x 20
18 x 8
18 x 8
18 x 15

Pushdowns

60 x 15
85 x 12
85 x 12 and finished with a drop set
75 x 12

Shrugs

32 x 20 (weight per db)
50 x 10
50 x 10
45 x 15

[PikeKing]

DB Machine Press (no spotter)

60 x 12
105 x 8
105 x 10
105 x 10

I've been meaning to ask this before, how can you do a DB press on a machine?

[BengDogg]

2 stacks 1 per arm

[PikeKing]

ah....isolateralmajiggamywatsit?

[BengDogg]

thats the one

[bird]

I meant machine press, I just copied and pasted bits of it so the mistake was never corrected.

[bird]

And yeh Beng was right 1 stack per arm.

[bird]

Session 4:

Squats

140 x 10 x 3

Leg press

200 x 20
220 x 15
250 x 15
300 x 10
300 x 10
300 x 12 (it hurt!)

Pullthroughs

50 x 15
70 x 10 x 3

Calf Raises

160 x 4 x failure



Sidenotes: I think I have DOMS already, I actually can't walk.

[PikeKing]

Sidenotes: I think I have DOMS already, I actually can't walk.

Good Man!!















WUSS!

[bird]

Session 1

Flat Barbell Bench Press

60 x 15
100 x 10
110 x 8
120 x 7

Dips

BW x 3 x 12

Incline Heavy Flies

42 x 8 (each dumbbell)
42 x 10
44 x 8

Straight Bar Curls

-Drop Set

45 x 8
40 x 8
35 x 10

Standing Dumbbell Curls

16 x 12
16 x 12
16 x 12

[PikeKing]

Session 1

Flat Barbell Bench Press

60 x 15
100 x 10
110 x 8
120 x 7


you are becoming a beast mate, good work

[bird]

Ok heres today's session.


Flat Barbell Bench Press

110 x 8
110 x 8
110 x 8

Incline Barbell Bench Press

80 x 8
80 x 8
80 x 8

Incline Heavy Flies

42 x 8 (each dumbbell)
42 x 8
42 x 8

Straight Bar Curls

-Drop Sets

45 x 10
40 x 10
35 x 10
25 x 10
20 x 10
15 x 20

Oh man those drop sets hurt, I cldn't move my arms afterwards.

[PikeKing]

good session there young man, nice benching

[bird]

Here's today's session, still no deads :( Due to a lil injury problem.

I made it a little different and I really enjoyed it.

Incline Bench Dumbell Rows

15 x 38 (kg per dumbell)
10 x 50
10 x 50
10 x 50
10 x 50

Bent Over Barbell Rows.

15 x 60
8 x 100
8 x 100
8 x 100
8 x 100

Good mornings.

12 x 60
8 x 80
8 x 80
8 x 80
8 x 80

There we go, a very good session. My main aim was to get the most out of the workout lift heavy with good form, I try and take Dorians saying of "training the muscles in the gym not the ego" everytime I go into the gym.

[PikeKing]

bloody hell!

How much do you flare your elbows on those incline rows? 50kg on them is huge!

[bird]

I try and keep them at about 45 degrees with my body and head still so my back gets the max out of the exercise.

[bird]

Flat Dumbell Bench Press

50 (kg per dumbell)x 10
50 x 10
50 x 10

Incline Barbell Bench Press

80 x 8
80 x 8
80 x 8

Incline Heavy Flies

42 x 10 (each dumbbell)
42 x 10
42 x 10

Straight Bar Curls

-Drop Sets

45 x 10
40 x 10
35 x 10
30 x 10
20 x 10
15 x 25

[bird]

I might have neglected my journal of late, sorry Mr PK.

So I shall be starting it again, since i was last with you I have tryed to perfect my form, this has led to a little drop in weight to be sure of correct form but the weight is coming back on quite quickly now.

Just got back fromt he gym and this is what i did.

Back Squats:

10 x 60 kg
3 x 100 kg
3 x 135 kg
3 x 135 kg
3 x 135 kg
3 x 135 kg
3 x 135 kg
3 x 135 kg
20 x 100 kg OUCH!!

I found 135 easy enough but I was very pleased with my form so didn't want to jeapordise (sp?) it may push 140/145 next week. And those 20 reps hurt!

Dumbell Lunges

8 x 32 kg
8 x 32 kg
8 x 32 kg

SLDLs

8 x 80kg
8 x 150kg
8 x 150kg
8 x 150kg

I usually do some calf raises too but was very pushed for time today so will have to fit them in at the end of my chest session tommorrow.

[BengDogg]

Bloody good workout!

[Knighty]

Good going!


Are you doing your SLDLs as SLDLs or RDLs?

[bird]

Cheers bud, I forgot to mention also that I had a little niggling injury on the groin area going into todays session which may have hampered things a little but was no major problem.

[bird]

My mind has gone blank what are RDLs?

[Knighty]

Romanian dead lifts - SLDLs = gay

[Knighty]

http://www.t-nation.com/readTopic.do?id=459241

[bird]

Any idea where I can find a clip of a RDL?

[Knighty]

http://www.bsu.edu/webapps/strengthlab/images/rdl.mpg

[bird]

Yep thats what im doing, so I have inadvertantly been doing RDLs :)

[bird]

I think.

[BengDogg]

Hmm i sldl as it shows, it is good for working the spinal erectors and hit my hams still

[bird]

Oh and the 32kg lunges were 32kg per dumbell.

[bird]

Ok after a little consideration and some consultation just gonna change a few things around as well as change the order a little of when I train each body part.

The improved routine is as follows.

Chest/Bis

Flat Barbell Press 3 x 10
Dips 4 x 8 and add weight when get all 32 reps
Incline Flys 3 x 10
Barbell Curls - Drop Sets, 5-8 sets.

Legs

Squats 6 x 3, get heavier each set
Squats 1 x 20
Dumbell lunges 3 x 8
Romanian Deadlifts 3 x 8
Calf Raises 4 x 12

Shoulder/Tris

Push press 6-8 heavy doubles
Standing BB Press 3 x 8
Rear Laterals 3 x 8
Pushdowns 4 x 12
Abs - hanging leg raises 4 x 12

Back

Deadlift 3 x 3
Rack pulls from above knee 3x3
Barbell Rows 3 x 8
thick bar/towel chins 3x8

[bird]

So what do you think fellas?

[BengDogg]

Good sensible choice of excersises imo and your using a rep range that you know you can get on well with

[Robert]

Well I like it, but I may be a bit bias ;)

[BengDogg]

Well I like it, but I may be a bit bias ;)
Some of your handy work there? :035:

[Robert]

You know the score, Beng. :035:

[bird]

Legs

Squats

10 x 60 kg
3 x 100 kg
3 x 120 kg
3 x 125 kg
3 x 130 kg
3 x 135 kg
3 x 140 kg
3 x 145 kg
3 x 150 kg
3 x 160 kg pb!

Squats

1 x 20 x 100kg

Dumbell lunges

3 x 8 x 32 kg

Romanian Deadlifts 3 x 8

8 x 150 kg
8 x 160 kg
8 x 160 kg

Calf Raises

4 x 12 x 151

Good session!

[Tricky]

good squat. Well done <buff>

[bird]

Legs

Squats

10 x 60 kg
3 x 100 kg
3 x 120 kg
3 x 125 kg
3 x 130 kg
3 x 135 kg
3 x 140 kg
3 x 145 kg
3 x 150 kg
3 x 160 kg
1 x 170 new pb :)
Im dropping the 20 x squats

Dumbell lunges

3 x 8 x 32 kg

Romanian Deadlifts 3 x 8

8 x 160 kg
8 x 160 kg
8 x 160 kg

Calf Raises

4 x 12 x 151

Great session again, however still a nigling !njury in my groin.

[Fred]

Im dropping the 20 x squats


why?

and how do you think they benefited you when you were doing them, have you had any good size or strength gains?

i started them a couple of weeks ago

[bird]

I hadn't been doin them for too long so i'm not 100% sure, couple of times I did it I got a massive headache, I may carry on with them, but I left them out today.

[Tricky]

couple of times I did it I got a massive headache, .
Ive had the same problem with high rep heavy movements too....wierd/

[Robert]

Nice PB, James.

[bird]

Right heres sats diet so far...

1. 100g Oats, 400ml milk, 50g whey.

2. 100g Oats, 400ml milk, 50g whey.

3. 280g Tuna + lots of rice

4. Egg Sandwich

5. Egg Sandwich

6. 280g Tuna + 100g Rice cakes

off to train now, 2 chicken breasts and rice await me on my return! Smile

[bird]

Ok todays session was a big one, and for the irst time i decided to to flat barbel bench 1RM :)

Barbell Flat Bench

12 x 60kg
10 x 100kg
8 x 110kg
6 x 120kg
1 x 130kg
1 x 140kg
1 x 150kg (wasnt happy with it)
1 x 150kg
1 160kg, got it half way up but failed next week I wll nail it though.

So a new PB of 150kg.

Weighted Dips

Lots x bw
8 x 40kg
8 x 40kg
8 x 40kg

Incline Flyes

10 x 30kg
10 x 30kg
8 x 32kg
8 x 32kg

Plate Curls

Alternative arms x 15 reps, 3 sets each arm, no rest between any sets 10kg.

Concentration Curls

12 x 14kg
12 x 14kg
12 x 16kg

[PikeKing]

Ok todays session was a big one, and for the irst time i decided to to flat barbel bench 1RM :)

Barbell Flat Bench

12 x 60kg
10 x 100kg
8 x 110kg
6 x 120kg
1 x 130kg
1 x 140kg
1 x 150kg (wasnt happy with it)
1 x 150kg
1 160kg, got it half way up but failed next week I wll nail it though.

So a new PB or 150kg.



you call that a bench?