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And so it begins.......
Been lifting (seriously) now for around 3 years and the time has come to actually put something down. Consistency has always been an issue for me, getting sick or picking up an injury thus having to work double hard to get the gains back.
During my short 'stint' in lifting I've unfortunately torn my rotator cuff twice (one whilst doing heavy upright rows and the other on bench press). This has prevented me from doing some regular compounds such as bench press, barbell shoulder press, etc. Despite having some rehabilitation it's never really gone away and feels very uncomfortable when my shoulders are locked in position (bench press is a killer for me). I've been able to work around my issues focussing more on exercises involving dumbbells or resistance / cable-work. My shoulders, arms and back are strong and big; I train my chest and legs twice a week due to them severely lagging. Chest has come on a lot and legs are starting to take shape but I still have the Johnny Bravo look. I need to focus more on balance. One thing to bear in mind with my training is that I know my body very well, my muscles only seem to respond to heavy weight, volume and intensity. There are times I'm in the gym for 2 hours and only done one muscle group. Whilst most folk would laugh and scoff at this it seems the only way for my body to pack on mass. At the end of the day you ultimately know your body best and what works for you.
I will put up some pics tonight, I look decent in the gym lights but awful at home.
Diet wise, absolutely terrible! I need to seriously work on it and get a good macro split. A typical day looks like:
Wakeup: Whey Shake (TPW)
Breakfast: 4 scrambled eggs OR bacon and egg sandwich (white bread)
Lunch: 4 Boneless chicken legs and 6 small potatoes
Afternoon snack: 4 handful of cashew nuts, Whey Shake (TPW)
Evening: Rump / Sirloin Steak, 4 small potatoes
Before bed: Pure Whey and Milk (TPW)
Weight: 71kg
Height: 5' 10"
Bodyfat: 8-9% (estimated)
Goal: to be lean, strong, carry a decent amount of mass and to be aesthetically pleasing (I look more bodybuilder-ish due to my traps and shoulders)
Split: Chest, Arms, Shoulders, Legs, Back
Monday (Chest)
Incline Dumbbell Press
54kg x 8
50kg x 6
44kg x 10
40kg x 10
Cable Incline Flys
24kg x 8
20kg x 10
18kg x 10
14kg x 10
Incline Bench Press
100kg x 8
80kg x 10
80kg x 8
80kg x 8
Dips
BW + 50kg x 8
BW + 40kg x 8
BW + 40kg x 6
BW + 20kg x 6
Decline Dumbbell Press
44kg x 10
40kg x 8
36kg x 10
By this point I was absolutely smoked! Headed home for a relaxing bath and a massage from the missus.
Been lifting (seriously) now for around 3 years and the time has come to actually put something down. Consistency has always been an issue for me, getting sick or picking up an injury thus having to work double hard to get the gains back.
During my short 'stint' in lifting I've unfortunately torn my rotator cuff twice (one whilst doing heavy upright rows and the other on bench press). This has prevented me from doing some regular compounds such as bench press, barbell shoulder press, etc. Despite having some rehabilitation it's never really gone away and feels very uncomfortable when my shoulders are locked in position (bench press is a killer for me). I've been able to work around my issues focussing more on exercises involving dumbbells or resistance / cable-work. My shoulders, arms and back are strong and big; I train my chest and legs twice a week due to them severely lagging. Chest has come on a lot and legs are starting to take shape but I still have the Johnny Bravo look. I need to focus more on balance. One thing to bear in mind with my training is that I know my body very well, my muscles only seem to respond to heavy weight, volume and intensity. There are times I'm in the gym for 2 hours and only done one muscle group. Whilst most folk would laugh and scoff at this it seems the only way for my body to pack on mass. At the end of the day you ultimately know your body best and what works for you.
I will put up some pics tonight, I look decent in the gym lights but awful at home.
Diet wise, absolutely terrible! I need to seriously work on it and get a good macro split. A typical day looks like:
Wakeup: Whey Shake (TPW)
Breakfast: 4 scrambled eggs OR bacon and egg sandwich (white bread)
Lunch: 4 Boneless chicken legs and 6 small potatoes
Afternoon snack: 4 handful of cashew nuts, Whey Shake (TPW)
Evening: Rump / Sirloin Steak, 4 small potatoes
Before bed: Pure Whey and Milk (TPW)
Weight: 71kg
Height: 5' 10"
Bodyfat: 8-9% (estimated)
Goal: to be lean, strong, carry a decent amount of mass and to be aesthetically pleasing (I look more bodybuilder-ish due to my traps and shoulders)
Split: Chest, Arms, Shoulders, Legs, Back
Monday (Chest)
Incline Dumbbell Press
54kg x 8
50kg x 6
44kg x 10
40kg x 10
Cable Incline Flys
24kg x 8
20kg x 10
18kg x 10
14kg x 10
Incline Bench Press
100kg x 8
80kg x 10
80kg x 8
80kg x 8
Dips
BW + 50kg x 8
BW + 40kg x 8
BW + 40kg x 6
BW + 20kg x 6
Decline Dumbbell Press
44kg x 10
40kg x 8
36kg x 10
By this point I was absolutely smoked! Headed home for a relaxing bath and a massage from the missus.
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