Journal, going to post stats tomorrow and how my diet & training will look like. My goal will be to gain lean muscle mass overall over the next 30 days starting tomorrow. This journal will keep me motivated to pay attention to my diet and training and to make sure I am gaining lean mass. I will use no AAS what so ever. It will be all natural and legal supplements.
Making sure I'm gaining and motivation!
- Thread starter Pinooy
- Start date
2013/06/12
I forgot to weigh myself this morning but will do next morning. I know atleast I am around 82kg at the moment. I am 5'9 and around 11% bodyfat. When I calculate with a caliper it gives me 8% but I think thats bullshit judging from my eyes. My TDEE is 3000 and I will increase it with 10% so I will eat 3300 cals a day.
I'm going to try mixing up how I eat my diet with 2 weeks intermittent fasting and under these 2 weeks my rep ranges will be volume pyramiding down. Next 2 weeks I will be eating every 3rd hour and under these 2 weeks I will be strenght training 5x5 and see how that goes. I am going on summer break starting today so I have lots of time but no money since I'm a student lol, got to find extra work.
Anyway, I haven't really gotten hooked to any split yet but I will go with this one as for now...for volume.
1. CHEST & BICEP/FOREARMS
2. BACK & TRICEPS
3. REST DAY
4. LEGS & CORE
5. SHOULDERS
6. REST DAY
7. REPEAT
and for strenght I am not sure yet. Maybe the same...
Let me know if you got any better suggestions!
Hitting the gym in 2 hours!
Later on
I did chest and biceps today, it went as expected with 30-40 seconds rest between sets
Wide Grip Bench Press 80kg 12-10-10-8
Incline DB press with 30kg DB's 2 sets of 12-10 and decided to change to incline barbell press cause it really exhausted my triceps and I don't want to exhaust them since I will train them tomorrow. 2 sets on the incline barbell with 60kg 10-10
DB pullovers 32kg 2 sets 8-8
low cable flyes 18kg 4 sets 15-12-10-10
20 wide grip pushups
Barbell curls 4 sets 30kg 15-12-10-8
Lying Biceps Cable Curls 34kg 15-12-10-10
DB hammer concentration curls 12.5kg DB 2 sets 8-8 and went lighter to 10kg and pumped out another 3 sets of 10-9-9
DB concentration curls 10kg 12-10-9-9
DB all around Wrist curls 10kg 10-10-10-10
double bicep Cable curls 19kg 15-12-10-8
30 light reps barbell curls
I haven't done the intermittent fasting today but I will start tomorrow with 18 hours fasting and 6 hours window open for 3300kcal. My supplements consists of as of right now: Protein, EAA, Multi-Vitamins, AAKG and coffein.
I forgot to weigh myself this morning but will do next morning. I know atleast I am around 82kg at the moment. I am 5'9 and around 11% bodyfat. When I calculate with a caliper it gives me 8% but I think thats bullshit judging from my eyes. My TDEE is 3000 and I will increase it with 10% so I will eat 3300 cals a day.
I'm going to try mixing up how I eat my diet with 2 weeks intermittent fasting and under these 2 weeks my rep ranges will be volume pyramiding down. Next 2 weeks I will be eating every 3rd hour and under these 2 weeks I will be strenght training 5x5 and see how that goes. I am going on summer break starting today so I have lots of time but no money since I'm a student lol, got to find extra work.
Anyway, I haven't really gotten hooked to any split yet but I will go with this one as for now...for volume.
1. CHEST & BICEP/FOREARMS
2. BACK & TRICEPS
3. REST DAY
4. LEGS & CORE
5. SHOULDERS
6. REST DAY
7. REPEAT
and for strenght I am not sure yet. Maybe the same...
Let me know if you got any better suggestions!
Hitting the gym in 2 hours!Later on
I did chest and biceps today, it went as expected with 30-40 seconds rest between sets
Wide Grip Bench Press 80kg 12-10-10-8
Incline DB press with 30kg DB's 2 sets of 12-10 and decided to change to incline barbell press cause it really exhausted my triceps and I don't want to exhaust them since I will train them tomorrow. 2 sets on the incline barbell with 60kg 10-10
DB pullovers 32kg 2 sets 8-8
low cable flyes 18kg 4 sets 15-12-10-10
20 wide grip pushups
Barbell curls 4 sets 30kg 15-12-10-8
Lying Biceps Cable Curls 34kg 15-12-10-10
DB hammer concentration curls 12.5kg DB 2 sets 8-8 and went lighter to 10kg and pumped out another 3 sets of 10-9-9
DB concentration curls 10kg 12-10-9-9
DB all around Wrist curls 10kg 10-10-10-10
double bicep Cable curls 19kg 15-12-10-8
30 light reps barbell curls
I haven't done the intermittent fasting today but I will start tomorrow with 18 hours fasting and 6 hours window open for 3300kcal. My supplements consists of as of right now: Protein, EAA, Multi-Vitamins, AAKG and coffein.
Last edited:
2013/06/14
Forgot to post yesterday but I'll sum it up for both days.
I trained back & triceps yesterday and I can really feel it today!
Pull ups 4 sets with 10kg assist weight 15-12-10-10
30kg DB rows 4 sets 15-12-10-8
T-bar rows 40kg 12-10-8-8
Barbell rows 60kg 8-8 50kg 15-12-10-10
and two more exercises dont know the names?
lying straight Barbell tricep extension 20kg (barbell weight) 20-18-16-16-18
sitting 80 degrees EZ-bar widegrip behind the head tricep extensin 20kg 20-18-18-16
reverse grip triceps pushdown 32kg 18-18-16-16
tricep rope pushdown 18kg 20-18-18-18 14kg -40
DB tricep kickback 3kg 20-18-18-18
got in around 3300 calories but ate too late but overall the day felt awesome
so now for today I trained legs like FUCK
olympic squats 60kg 20-18-15-15-14
inner thigh leg press one leg at a time 24kg 20-20-20-20
sitting leg curls 28kg 20-20-20-20
Stiff-Legged Barbell Deadlift for hams 30kg 20-20-20-20
calves all positions standing raises 50kg 40-35-30-30
burned out with leg curls at 18kg 35-35
and crawled back home. I'm now working to get in 3300kcal today, I bought some meat so I can finally start eating some real food for protein source!
I am also about thinking about working big muscle groups twice a week but one light and one heavy, I probably will just so I can recover faster. Tomorrow it will be hot so me and my buddy are going to the beach to train. I'll train abs & core with light chest and back.
Forgot to post yesterday but I'll sum it up for both days.
I trained back & triceps yesterday and I can really feel it today!
Pull ups 4 sets with 10kg assist weight 15-12-10-10
30kg DB rows 4 sets 15-12-10-8
T-bar rows 40kg 12-10-8-8
Barbell rows 60kg 8-8 50kg 15-12-10-10
and two more exercises dont know the names?
lying straight Barbell tricep extension 20kg (barbell weight) 20-18-16-16-18
sitting 80 degrees EZ-bar widegrip behind the head tricep extensin 20kg 20-18-18-16
reverse grip triceps pushdown 32kg 18-18-16-16
tricep rope pushdown 18kg 20-18-18-18 14kg -40
DB tricep kickback 3kg 20-18-18-18
got in around 3300 calories but ate too late
but overall the day felt awesomeso now for today I trained legs like FUCK
olympic squats 60kg 20-18-15-15-14
inner thigh leg press one leg at a time 24kg 20-20-20-20
sitting leg curls 28kg 20-20-20-20
Stiff-Legged Barbell Deadlift for hams 30kg 20-20-20-20
calves all positions standing raises 50kg 40-35-30-30
burned out with leg curls at 18kg 35-35
and crawled back home. I'm now working to get in 3300kcal today, I bought some meat so I can finally start eating some real food for protein source!
I am also about thinking about working big muscle groups twice a week but one light and one heavy, I probably will just so I can recover faster. Tomorrow it will be hot so me and my buddy are going to the beach to train. I'll train abs & core with light chest and back.
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