Gain Muscle - Workout Log OF DEATH!

[Mutated_Hair]

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Looking very lean.

Maybe re-arrange your notes into sets x reps. Easier to understand.

Why thank you (=

Well iv just changed routine so i was getting weights up first but ill change 'em ASAP (;

I finally have my full P/P/L worked out!

Here goes:
Monday - Push
Tuesday - Pull
Wednesday - Off
Thursday - Legs
Friday- Push
Saturday - Off (I wana do core here)
Sunday - Pull

etc...
And instead of super-setting just doing a kind of

Push:

• Flat Bench 4x8 (sets x reps)
• Military Press/Lateral Raises 4x8
• Incline Bench 3x10
• Skull Crushers 3x8
• Decline Bench 3x10
• Dips Until Failure
  (Each with a warm-up 1x12, 1x10 session)

Pull:

• Deadlift 4x8
• DB Incline Bicep Curls 3x8
• Wide Grip Chins 4x8
• T-Bar Rows 3x10
• Ez Bar Curls 3x8
• Close Grip Pulldowns 3x8
  (Each with a warm-up 1x12, 1x10 session)

Legs:

• Back Squat 4x8
• Stiff Leg Deadlift 4x8
• Lunges 3x10
• Leg Extensions 3x8
• Leg Curls 3x8
• Calf Raises 3x8
  (Each with a warm-up 1x12, 1x10 session)

At the mo I'm on this routine:

Monday - Chest/Biceps
Tuesday - Back/Triceps
Wednesday -Core/Cardio
Thursday - Quads/Shoulders
Friday- Hamstring/Calves
Saturday - Core/Cardio
Sunday - Off


Opinions? =D

[suj]

routines ok, but i think you need to space out your routine to

Monday - Push
Tuesday - Pull
Wednesday - Off
Thursday - Legs
Friday- Off
Saturday - Off
Sunday - Push (etc)

otherwise your going to be overtraining!

[James]

Still seems like a little too much work, you really should be concentrating on the compound lifts each day, isolation exercises have their place but only once you have a considerable size mass and strength level. Pro bodybuilders train isolation as they have their size and are merely "sculpting" their body to fine tune it. Run with the P/P/L routine I posted a few pages back, yes, it looks like too little work but you are very lean, with your new diet and a solid compound dedicated routine, you can make impressive gains. It will also allow you to improve strength, which equals more muscle, as you will not be sapping yourself on all those isolations.

LESS IS MORE, RECOVERY IS KING

[suj]

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Still seems like a little too much work, you really should be concentrating on the compound lifts each day, isolation exercises have their place but only once you have a considerable size mass and strength level. Pro bodybuilders train isolation as they have their size and are merely "sculpting" their body to fine tune it. Run with the P/P/L routine I posted a few pages back, yes, it looks like too little work but you are very lean, with your new diet and a solid compound dedicated routine, you can make impressive gains. It will also allow you to improve strength, which equals more muscle, as you will not be sapping yourself on all those isolations.

LESS IS MORE, RECOVERY IS KING

ahem to that!

[James]

Also, if you want to keep weekends free (who doesn't :P), the more basic "compound" P/P/L routine I posted can be performed Monday, Wednesday, Friday each week without overtraining, allowing rest over the weekend.

[Mutated_Hair]

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Still seems like a little too much work, you really should be concentrating on the compound lifts each day, isolation exercises have their place but only once you have a considerable size mass and strength level. Pro bodybuilders train isolation as they have their size and are merely "sculpting" their body to fine tune it. Run with the P/P/L routine I posted a few pages back, yes, it looks like too little work but you are very lean, with your new diet and a solid compound dedicated routine, you can make impressive gains. It will also allow you to improve strength, which equals more muscle, as you will not be sapping yourself on all those isolations.

LESS IS MORE, RECOVERY IS KING

The king has spoken

Okays i suppose (=
I just hate finishing my routine and being able to feel my muscles at the end of it >.<

Squats hurt my shoulders =/
Just bone on them atm, how could i fix that? (=

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ahem to that!

You guys win, P/P/L it is but i hate having 3 days FULL rest a week,
Not even a chance of a little isolation training just to keep me in good nick after bulking? So i can look kinda decent while in the whole "getting bigger stage"?



Thanks ever so as always! =D

[Mutated_Hair]

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MH re: bar hurting your back.... see suff quoted below from Stronglifts.com (there's more stuff on the link to the page below)


Or buy a pad (but stronglifts doens't recommend that ): (2" Barbell Pad for Olymic Barbell)

Your a goddess LH!
Thank you so much (=

Seems you know your yoghurt and your squats

[Danny]

Good post LH. - Don't use that padded thing - its horrid, man up and squat without it.

MH - Personally I'd actually start you off with the stronglifts program to get you used to the compound lifts. Squatting will definitely make you GROW!! Form a good solid foundation (legs) and the rest will follow mate, you'll soon bloom. You've a good lean base to start from.

Seriously.. think about doing stronglifts 5x5 for 12 weeks and then start to isolate your muscles. It also gives you 12 weeks to research training routines/techniques.

Concentrate on strength first.

Build Muscle & Lose Fat Through Strength Training | StrongLifts.com

The only other program I would suggest atm is; Westside for Skinny *******s A modified lifting program for "Hardgainers"

[Mutated_Hair]

Quote

Good post LH. - Don't use that padded thing - its horrid, man up and squat without it.

MH - Personally I'd actually start you off with the stronglifts program to get you used to the compound lifts. Squatting will definitely make you GROW!! Form a good solid foundation (legs) and the rest will follow mate, you'll soon bloom. You've a good lean base to start from.

Seriously.. think about doing stronglifts 5x5 for 12 weeks and then start to isolate your muscles. It also gives you 12 weeks to research training routines/techniques.

Concentrate on strength first.

Build Muscle & Lose Fat Through Strength Training | StrongLifts.com

The only other program I would suggest atm is; Westside for Skinny *******s A modified lifting program for "Hardgainers"

I have the 5x5 printed out here already i was looking at it and was thinkinng about it,

I did my legs yesterday for the first time EVER,
I never exercise them, man the definition today its like

Just need a bit more meat on the shoulders is all (=

Ohh that hardgainers program is a bit extreme for my liking, diet wise i mean,
I mean im coming from a 2 meal a day 800~900 kCal thing to a 2400kCal diet,
thats a big enough jump in itself never mind going for 5000 >.< haha

I do like the buzz i get from the "heavy" compunds though, i say heavy... i mean 40kg squats lmao, nearly my BW though so not too bad i guess?

[Danny]

Do it mate, the 5x5 I mean. Its short, intense, easy to follow and most of all, it friggin' works!! You'll gain some serious strength if you stick to it and follow a good solid diet. Check out the free ebook mehdi offers and have a read. You've got nothing to lose.

If you don't exercise your legs, the rest of your body won't grow to its potential. Hardly anyone squats in my gym - for me, I love it - it means the rack is ALWAYS free.. once you got that barbell its all yours, squat... press, row, deadlift... the only time you'll be waiting around is for your benching.