Gain Muscle - Workout Log OF DEATH!

[LionHair]

@ BanZeh Website on Dinosaur Training

[motokouk]

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Its really not that hard to get protein in, think cottage cheese, chicken, turkey, tuna most meats man =D

Yeah cool we can work it from a photo (=

I ALWAYS have porridge 45mins - 1hour PWO, great gains, sustained release, great for keeping the body insulin sensetive that bit longer (;

Pic //
www.thetreehousepress.co.uk/Untitled-1.jpg

I reckon I'm around 10-12% I don't think these pics illustrate all that well. Both top and bottom right are flexed. So what would my maintenance be? I just want more mass at this bf or a bit lower.

Great job on the personal bests! Very well done.

I\ve been on cutting cals since end of Jan, seem to be seeing no progress now in terms of losing fat...Which is annoying as I know I'm not far from where I'd like to be in ab definition just want the mass to go with it! So think I need to eat properly again, might see some gains in the way of fat loss and muscle with the added food?!

[Mutated_Hair]

Quote

Pic //
www.thetreehousepress.co.uk/Untitled-1.jpg

I reckon I'm around 10-12% I don't think these pics illustrate all that well. Both top and bottom right are flexed. So what would my maintenance be? I just want more mass at this bf or a bit lower.

Great job on the personal bests! Very well done.

I\ve been on cutting cals since end of Jan, seem to be seeing no progress now in terms of losing fat...Which is annoying as I know I'm not far from where I'd like to be in ab definition just want the mass to go with it! So think I need to eat properly again, might see some gains in the way of fat loss and muscle with the added food?!

Ayee your defo about 10% maybe a little lower (=
Good base to start from,

Iv worked out your maintainance to be 2204Cals - 2356kCals
So if your take in about 2700-2900kCals a day with a good routine and your sorted man, a ratio of 50F/30P/20C
Means for a 2800kCal diet:
Fats: 135g
Protein: 202g
Carbs: 70g

Get some good whole foods in you in that ratio, cut a few more carbs out if you can for least fat gains and your on the right road (=

Hope that helps!

[motokouk]

Quote

Ayee your defo about 10% maybe a little lower (=
Good base to start from,

Iv worked out your maintainance to be 2204Cals - 2356kCals
So if your take in about 2700-2900kCals a day with a good routine and your sorted man, a ratio of 50F/30P/20C
Means for a 2800kCal diet:
Fats: 135g
Protein: 202g
Carbs: 70g

Get some good whole foods in you in that ratio, cut a few more carbs out if you can for least fat gains and your on the right road (=

Hope that helps!

Thanks dude! Right do I take in 2700-2900 everyday? Or just w/o days and stick to 2200-2350 on off days?

[Mutated_Hair]

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Thanks dude! Right do I take in 2700-2900 everyday? Or just w/o days and stick to 2200-2350 on off days?

Nopes workoutdays 2700-2900, non workout days maintainance (=
Sorted =D

[Mutated_Hair]

Isolation day,
Core + Calves

Food:

20/06/09:



- Warm up Run 5mins

• 1min @ 4.4Km/h
• 1min @ 6.6 Km/h
• 1min @ 10.3Km/h
• 1min @ 6.6 Km/h
• 1min @ 4.4Km/h

- Swiss Ball Crunch

• Until Failure (25)(25)
  

- Swiss Ball Side Bends

• Right Hand Side (Until Failure) (25)
  
• Left Hand Side (Until Failure) (25)
• Right Hand Side (Until Failure) (25)
  
• Left Hand Side (Until Failure) (25)

Rest

- Tuck and Crunch (25)

- Swiss Ball Back Extensions

• 25 Reps (2 Sets)

Rest

- Lateral Raises

• 12 x 3kg
• 10 x 4kg (+)
  
• 8 x 6kg(+)
• 6 x 6kg (+)
  
• 12 x 4kg

- Barbell Rollouts

• Bar With 15Kg Weights (Until Failure) (15)
  

Rest

- Calf Raises

• 24kg (Both Feet) (40)
• 24Kg (Left) (20)
• 24kg (Right) (20)
• 24 Kg (Both) (25)

-Plank

• Left (1min)
• Right (1min)
• Centre (1min)

- 5 Min Run

• (Same As Above)

[sendos]

I don't mean to shoot you down (think constructive criticism) , but what do you think you've gained from that workout? I mean the abs really do have little potential for growth, and those exercises don't have much carry over to other exercises (aside from maybe plank and rollouts). Surely you could just do a couple of sets on some decent core exercise after a legs session and have another day as rest?

[Mutated_Hair]

Quote

I don't mean to shoot you down (think constructive criticism) , but what do you think you've gained from that workout? I mean the abs really do have little potential for growth, and those exercises don't have much carry over to other exercises (aside from maybe plank and rollouts). Surely you could just do a couple of sets on some decent core exercise after a legs session and have another day as rest?

Ayee i suppose, DOMS today, probably from the rollouts and plank though, i dunno just makes me feel like iv put the effort in >.<
I dont really like having 3 days off a week 2 is the most i like to take, and as the isolation days arent really that intense i.e. yesterday that was pretty handy, theres not much recovery needed from them, keeps the metabolism going too (=
Well... thats the idea

[Mutated_Hair]

SL 5x5 Today,

Food:

21/06/09:



Workout 2
Squats -
1x10 -Bar
1x5 -35Kg
1x3 -55Kg
1x1 -75Kg
5x5 -85Kg (Got there pretty good, coulda pumped out another set (=)
Bench Press -
2x10 -Bar
1x5 -35Kg
5x5 -47.5Kg (Feeling good to ramp it up to 50Kg next time round!)
Inverse Rows - 3xF - (15)(15)(14)
Press-Ups - 3xF - (15)(15)(15) (With 10kg on back and feet up on 1ft step)
Dragon Flags - (5)(5)(5) (These are the devil (=)

Bit p'd off now though and sad too, my little dog max that iv had for 13 years got kicked in the head by a cow and we've had him on 'roids to help him get better but hes just getting worse, i think we have to get him put down

[James]

I find that as long as I have given my muscles rest (as to not overtrain), that training whilst still suffering from DOMs relieves the muscular pain (due to increased blood and nutrient flood into the muscle).