anabolic's road to anabolism

**anabolic** · 01-06-2009 02:02 PM

So I've decided to make myself a training journal at last.

Current stats:
Height - 6ft 1
BF - 13%
Weight - 13st 3
Age - 18

Just came off a cut, pretty happy with the results, dropped a stone and 3%+ BF. Lean bulking now for the foreseeable future. Current split:

Monday - Chest, back, shoulders
Flat bench - 2x8
WG Pull ups - 2x failure
Dips - 2x8
Yates Row - 2x10
HCPP - 2x8
Seated calf raises - 3x12

Wednesday - legs, arms
Deadlifts - 3x6
Front squats - 2x8
DB curls - 2x8
Hammer curls - 1x7
Tricep pushdowns - 3x8
Calf raises - 3x12

Friday - Chest, back, shoulders
Flat bench - 2x8
Chin ups - 2x8
Incline DB press - 2x7-8
Chest supported row - 2x8
Arnold press - 1x8
lateral raises - 1x10
Rear raises - 1x10
Seated calf raise - 3x10

Saturday - legs, arms
Squats - 4x8
Leg press - 2x10
BB curl - 2x8
Cable curls -1x8
Tricep pushdowns - 2x8
Seated calf raise - 3x10

Unfortunately limited to doing pushdowns and dips for tris because I'm still carrying a wrist injury and these are the only exercises where it doesn't hurt. I'll be following this split for a while, I really want to do HST but I don't have an open 8 weeks for a few months now, so will settle for this split until gains come to a halt. Any comments as to improving this split are welcome.

**anabolic** · 01-06-2009 02:09 PM

Chest, back, arms, calves
Flat bench - (WU 20x10, 30x6, 50x4, 60x1) 70x8, 70x7 (had a rubbish spot for this).
Pull ups - (WU lat pulldowns) BWx7, BWx5
Dips - BW+10kgx7, BWx7
Yates row - 80x10, 80x8
Tricep pushdowns -
DB curls - 18x7, 18x7
Seated calf raise - 65x12, 65x12, 65x10

First workout of bulk. Pretty damn weak and was training on a full stomach which was horrible. Bit of sick came up at one point lol. Overall I'm pleased with how I felt because I can only go up from here, hopefully can get back up to my PBs within a few weeks before I go on holiday.

**Bison** · 01-06-2009 02:10 PM

Seriously mate don't do that split, you will wreck your shoulders. They get hit hard from chest and back twice a week and then you want to hit them twice on their own aswell? Even if you don't injure yourself progress will be slow. Trust me I've been there and tried it.

If doing that kind of split either go Upper/Lower which is a tried and tested route that works well. Or maybe go for Chest/Back/Shoulders and then a Legs/Arms split. This is what I'm currently doing but instead of being tough on the shoulders it's tougher on the forearms and elbows.

**anabolic** · 01-06-2009 02:13 PM

Yer I always felt a bit weak on shoulders day cos my chest was nailed. Tried doing upper/lower before but my upper workouts took far too long compared to lower. But chest/back/should and legs/arms sounds good. What exercises do you recommend I stick in for shoulders then and how many sets would suffice??
Thanks for the advice btw

**Bison** · 01-06-2009 02:19 PM

Keep it quite low, so something like 1x pressing movement and then some raises for the rest of the shoulders. Example:

Seated Arnold Press,
Seated Side Lat Raises,
Rear Raises.

Or you can alternate so do the above on Workout A then on B go for a bigger compound and just do that. Something like Hang Clean to Push Press and that alone should be plenty to stimulate growth.

**anabolic** · 01-06-2009 02:22 PM

thanks a lot mate, will change it now

**anabolic** · 03-06-2009 04:21 PM

Legs and arms
Deadlifts - (WU 60x6, 110x4) 150x7,6,5
DB curls - (WU 11x6) 18x7,6
Hammer curls - 18x5
Pushdowns - (WU ???) 19x8,7,6
Back squats - 90x6,5

Tried doing front squats today for the second time, this was my first time attempting heavy weights however. Just couldn't manage to do it without it killing my shoulder. Technique is obviously rubbish, will need to sort it out asap. Faffed around for 10 minutes trying to sort it out but still couldn't do it, so had to do back squats. Having done deadlifts earlier I wasn't very strong on the squats. Not the best workout I've had.
Feeling a lot better eating more carbs and calories now, feel a lot more fuller and energised.

**anabolic** · 04-06-2009 11:47 AM

Just thought I'd write down what supplements I'm using for future comparison. Will be cutting out a lot of these:
Whey
Malto
Dext (just trying out 1kg to see how it goes)
Milk protein
Omega 3
Zinc Magnesium (just got these today)
Magnesium citrate (just got today also, only 100g, will see what it's like)
Multivit
Glucosamine sulphate
Taurine
Flax seed powder (might stop buying, unsure at the moment)
Creapure
Psyllium husks
Superfood (might stop buying, unsure at the moment)
Beta Alanine (won't be buying again)
L glutamine (won't be buying again)
BCAAs (won't be buying again)
Caffeine (won't be buying again)

**anabolic** · 05-06-2009 05:18 PM

Chest, back, shoulders

Flat bench - (WU barx10, 30x6, 50x4, 60x2) 70x8,7
Chin ups - (WU pulldowns 8x6, 14x4, BW chinx1) BW+5x7, BWx7
Incline DB press - 28x6,5
Chest supported row - 30x8,8
Arnold press - 18x8
Seated lateral raise - 8x10
Standing lateral raise - 8x8
Seated calf raise - 70x10,10
2 sets of rotator cuff work

Mega DOMS today from deadlifts on tuesday. Traps, lats, lower back, made it quite difficult to work out today, especially on lateral raises which suffered a lot. First time doing rotator cuff work.
Tried changing my bench form today after watching Dave Tate video. Really arched my back, tensed my whole body and gripped the bar hard. Although I didn't move up from monday, I felt a lot weaker on my first few reps but I think my new form allowed me to keep going where usually I would've failed. If I stuck to my usual form I think I would have done 70x7,6 at most.
Not a terrible workout considering.
Also, I don't know what it is about "Don't touch the bar unless it starts to move downwards" that people can't understand when I ask them to spot me. Could've got 8 reps on my second bench set if he didn't touch the damn thing!!