The journal

[pullinbig]

when you say seated leg curl 2 x 8-10 - 35

is that 2 sets of 8-10 reps at 35 kilos?

Squats 5 x 5 - 20

is this 5 sets of 5 reps at 20 kilos?

 

[Uk Boy]

Yes Pullin and I know it is baby weight but I want to do it properly, get the form down while its easy and keep adding every week. At the moment Im adding around 5 - 10 lbs every week on most things. So I will get heavy in a few weeks.

 

[pullinbig]

Yes Pullin and I know it is baby weight but I want to do it properly, get the form down while its easy and keep adding every week. At the moment Im adding around 5 - 10 lbs every week on most things. So I will get heavy in a few weeks.

as long sa you making progress thats all that counts. congrats on the increases and keep up the good work.

 

[Uk Boy]

as long sa you making progress thats all that counts. congrats on the increases and keep up the good work.

Thanks man.

 

[Uk Boy]

RUNNING

Went for a run around the track today. Nice and easy.
2000metres - 11.43

 

[Uk Boy]

Discontinued Ephedrine usage as of today.

 

[Uk Boy]

TRAINING DAY

Chest & Calves

Incline bench 5 x 5 - 37.5
Weighted parallel bar dips 2 x 8-10 - 6
Pec deck with handles 2 x 8-10 - 9

Calf raise on leg press 4 x 20 - 80,120,160,200,240
Standing calf raise 3 x 20 - 20,25,30
Seated calf raise 3 x 20 - 40,60,80
Drop set on standing calf raise - 30,25,20,15,10,5

Summary

Today was first day of discontinuing ephedrine. Felt the come down in the gym and had to dig in as did not feel like training. Still managed ok. Satisfactory session.

 

[Uk Boy]

TRAINING DAY

Shoulders & Back

Military press 5 x 5 - 27.5
Side laterals 5 x 10 - 11
Deadlifts 5 x 5 - 50
Pulldowns 2 x 10 - 6
Dumbbell rows 2 x 10 - 18
Straightarm cable pullover 2 x 10 - 11
Dumbbell shrugs 2 x 10 - 30
Rear delt machine 2 x 10 - 6

Abs - 3 x 20 crunches

 

[pullinbig]

damn you doin a lot of volume.

 

[Uk Boy]

Im actually doing a lot less than I was before but Im basically just following Needsizes routine that he posted. A four day split. My chest workout and my Legs workout and also my Arms workout are all done in less than 45 minutes each. My Back and Shoulders routine is the longest and that takes me one hour. I dont feel like Im overtraining at all but please add your comments.

 

[pullinbig]

you'll know if you get overtrained. when you sore all the time and your numbers arent moving. then you'll know.

most of my new trainees (new to the gym) i start on a 2 day per week split. thay all make great gains after a month or two i'll move um to a three day split.

good luck and keep us posted of your progress.

 

[Uk Boy]

TRAINING DAY

Legs (Quads & Hams)

Squats 5 x 5 - 25
Leg press 2 x 8-10 - 165
Hack squat 2 x 8-10 - 50
Stiff leg deads 2 x 8-10 - 60
Seated leg curl 2 x 8-10 - 40

 

[marcus98]

Where in the UK are you?

 

[Uk Boy]

Where in the UK are you?

Manchester.

 

[Uk Boy]

TRAINING DAY

Chest & Calves

Incline bench 5 x 5 - 40
Weighted parallel bar dips 2 x 8-10 - 6
Pec deck with handles 2 x 8-10 - 9

Standing calf raise 3 x 20 - 15,20,25,30
Seated calf raise 3 x 20 - 40,60,80
Wrist curls 3x 15 - 15,20,25

 

[Uk Boy]

TRAINING DAY

Shoulders & Back

Military press 5 x 5 - 30
Side laterals 5 x 10 - 11
Deadlifts 5 x 5 - 55
Pulldowns 2 x 10 - 7
Tbar rows 2 x 35
Straightarm cable pullover 2 x 10 - 11
Dumbbell shrugs 2 x 10 - 32
Rear delt machine 2 x 10 - 6

Abs - 1 x 40 crunches

 

[Uk Boy]

TRAINING DAY

Arms

Close grip bench 5 x 5 - 25
Barbell curls 5 x 5 - 35
Tri Dip with feet on bench - No weight 2 x 10
Stand alt dumbbell curls 2 x 10 - 12.5
Pushdowns 2 x 10 - 35
Cable preacher curl 2 x 10 - 5

 

[igoryek69]

Yes Pullin and I know it is baby weight but I want to do it properly, get the form down while its easy and keep adding every week. At the moment Im adding around 5 - 10 lbs every week on most things. So I will get heavy in a few weeks.

when you post your work out, do you mean lb or kilos ?

 

[Uk Boy]

when you post your work out, do you mean lb or kilos ?

Kilos not including the bar.

 

[Uk Boy]

TRAINING DAY

Legs (Quads & Hams)

Squats 5 x 5 - 30
Leg press 2 x 8-10 - 170
Hack squat 2 x 8-10 - 55
Stiff leg deads 2 x 8-10 - 60
Seated leg curl 2 x 8-10 - 45

Summary

My Quads & Hams were quite sore for two days after this session.