M diet/workout/pics

**Gooders** · 13-02-2009, 03:31 PM

I did start a journal thread but I am so lazy in the evenings and after workouts that it has drifted into obscurity, I figured I’d just post my current diet/workout/pictures here and let people criticize/comment if they feel the need to. I don’t know how to pose, and the light from my computer/halogen heater made the pics a bit shadowy. I’m happy with the progress of my biceps and quads, everything else needs a lot of work. This is the first time I have posted my pics on here so any feedback/criticism/advice is very welcome, thanks.

Stats:

Age – 24
Height – 5 9’
Training history – 8 months 3 full bodies weekly, 2 months 3 day split with bodybuilders (more serious)
Bodyfat – not sure, probably 12 – 15%
Weight – 12 stone

Diet:

Meal 1
Whey shake – 8:00
Small bowl of porridge made with semi-skimmed milk and raisins, 2 fish oil caps – 9:30
2 hard-boiled eggs – 10:00

Meal 2 - 12:30
Seasoned chicken breast, half a bag of brown rice and half a tin of sweetcorn
15 almonds
2 fish oil caps

Meal 3 - 3:30
Seasoned chicken breast, half a bag of brown rice and half a tin of sweetcorn
15 almonds
2 fish oil caps

Meal 4 - 5:30 (pre-workout)
250g of lean mince beef in chilli con carne sauce with half a bag of brown rice
2 fish oil caps

7:30 - workout, 45 minutes

Meal 5 – 9:00
Banana
Whey shake

Meal 6 – (an hour before going to bed)
250g of cottage cheese on 4 plain ryvitas
2 fish oil caps
Multivitamin

Current workout:

Monday – chest, shoulders, triceps

Incline smith machine bench
2 warm up sets of 10 with empty bar
1 warm up set of 8 with 50% of working set weight
1 working set to failure (6 – 10)

Flat barbell bench
1 working set to failure (6 – 10)

One arm cable flies
One working set to failure (8 – 10)
One drop set to failure

Standing one arm cable side raises
One working set to failure (8 – 10)
One drop set to failure

Bar pushdown
One working set to failure (8 – 10)
One drop set to failure

Reverse one arm cable raises
One working set to failure (8 – 10)
One drop set to failure

Skull crushers into close grip bench press
One set to failure of the skull crushers then immediately into close grip bench press with the same bar

Or (bi-weekly)

Overhead tricep cable extensions
One working set to failure (8 – 10)
One drop set

Reverse curls
One working set (8 – 10)
One drop set

Tuesday – back, biceps

Deadlift
2 warm up sets of 8 with a quarter of the working set weight
1 working set to failure (6 – 10)

or (bi-weekly)

Bent over row
One warm up set with half of the working set weight
One working set to failure (8 – 10)

Wide grip lat pulldown
One working set to failure (8 – 10)
One drop set to failure

Close grip pulldown
One working set to failure (8 – 10)
One drop set to failure

T-bar row
One working set to failure

Or (tri-weekly)

Seated cable row
One working set to failure (8 – 10)
One drop set to failure

Or (tri-weekly)

One arm dumbbell row
One working set to failure (8 – 10)
One drop set to failure

Standing alternate curls
One working set to failure (8 – 10)
One drop set to failure

Or (bi-weekly)

Seated not alternate curls
One working set to failure (8-10)
One drop set to failure

EZ bar curls
One working set to failure (8 – 10)
One drop set to failure

Or (bi-weekly)

EZ bar drag curls
One working set to failure (8 – 10)
One drop set to failure

Not alternate hammer curls
One working set to failure (8 – 10)
One drop set to failure

Or (bi-weekly)

Hammer curls with rope grip on cable machine
One working set to failure (8 – 10)
One drop set to failure

Thursday – legs

Squats
2 warm up sets of 10 with an empty bar
1 warm up set of 8 with a quarter of the working set weight
1 working set to failure (6 – 10)

or (bi-weekly)

Leg press
2 warm up sets with a quarter of the working set weight
1 working set to failure (6 – 10)

Hack squat
One working set to failure (6 – 10)

Leg extensions
One working set to failure (8 – 10)
One drop set to failure

Lying hamstring curls
One working set to failure (8 – 10)
One drop set to failure

Calf extensions on leg press machine
One working set to failure
Rest/pause then more

Calf raise machine
One working set to failure
Rest/pause then more

Pictures:

Relatively happy with this

Copying Arnie in my avatar (one of my favourite ever pics)

Relatively happy with these too

**Gooders** · 13-02-2009, 05:30 PM

Anybody? I will feel like a right dork if no one replies lol

Just realised how bad my copy of Arnie is, completey different pose LOL

**Magic Torch** · 13-02-2009, 05:58 PM

Your doing well mate, decent physique, diet maybe on the light side but its not bad. Keep on reading and improving and things will only get better. Great start.

**joeyh1485** · 13-02-2009, 06:05 PM

beceps look great mate and I think your back looks good as well (it would look better if you practice your rear lat spread IMO)

Well done mate keep it up

**Gooders** · 13-02-2009, 06:05 PM

Originally Posted by Magic Torch

Your doing well mate, decent physique, diet maybe on the light side but its not bad. Keep on reading and improving and things will only get better. Great start.

Thanks very much mate, much appreciated, specially from someone in as decent nick as yourself.

Diet is light because I am trying my hardest to do the dreaded 'clean bulk', enough to make me grow but not enough to make me fat, I think I might have it almost right, maybe need a tiny bit more, but sometimes I have a protein bar or some more almonds as a snack, or I eat the other 250g of chilli if I come home in pain from leg day hehe

**Gooders** · 13-02-2009, 06:08 PM

Originally Posted by joeyh1485

beceps look great mate and I think your back looks good as well (it would look better if you practice your rear lat spread IMO)

Well done mate keep it up

Thanks a lot buddy, yeah my biceps got a thrice weekly going over in a very brutal fashion when I was a gym rat full body sorta guy, incline curls, hammer curls, preachers the lot, shame I didn't give the same attention to my chest grrrr

thanks for the back comment, I thought mine was quite lacking, I have already been told to learn to pose so I best get on it, gonna watch some Dorian vids on youtube I reckon, f*ck yeah!

**Jux** · 13-02-2009, 07:24 PM

First off shave that unsightly hair off your face...

Jk

Bicep boy are you? They're looking good

**Gooders** · 13-02-2009, 08:20 PM

Originally Posted by LloydOfGrimsby

First off shave that unsightly hair off your face...

Jk

Bicep boy are you? They're looking good

Haha, I didn't think anyone would even comment on my facial hair...

And yeah, shameful as I am, I was a bit of a bicep fiend. I just loved training them, I have been shown the true way now and am going to work everything equally as hard, my biceps compared to my chest is stupid lol

**corbuk** · 13-02-2009, 09:00 PM

Nice pics there mate , Good base to work on....your on the rite track.

**Gooders** · 13-02-2009, 09:16 PM

Originally Posted by corbuk

Nice pics there mate , Good base to work on....your on the rite track.

Thanks bro, really good to hear some positive feedback, makes me want to push it harder so I can post some better pics in a few months and hopefully impress with my progress, this place is invaluable.

**curtis** · 13-02-2009, 11:14 PM

Looking good to me, abit of inspiration tbh..

I think your chest looks alittle small compared to the size of your delts/arms/traps kinda area if you get me, maybe? Or is that just me?

And your quads look awesome!

**fozyspilgrims** · 13-02-2009, 11:20 PM

Impressive lifts mate.

**ShaunMc** · 13-02-2009, 11:48 PM

good set of guns develpoing there mate .. .. a little more thickness in back and chest areas needed but will come ith time and some heavy workouts

keep it up mate

**Gooders** · 14-02-2009, 12:58 AM

Originally Posted by curtis

Looking good to me, abit of inspiration tbh..

I think your chest looks alittle small compared to the size of your delts/arms/traps kinda area if you get me, maybe? Or is that just me?

And your quads look awesome!

Wow thanks man, never thought anyone would say that to me! And yeah I need to work on my chest badly, am hitting it hard though so hopefully that will come.

Thanks for the quads comment, got them through a combination of heavy dumbbell squats and 100 rep squats with lighter dumbbells (savage).

Leg day is my fave day!

Originally Posted by fozyspilgrims

Impressive lifts mate.

Cheers bro, need to up the squats til I can only get 6, I got 8 with 120kg then 12 with 130kg weirdly, gonna hit 140/50 to get it right down for real power building sets.

Originally Posted by ShaunMc

good set of guns develpoing there mate .. .. a little more thickness in back and chest areas needed but will come ith time and some heavy workouts

keep it up mate

Yeah I am really trying to hammer my whole midsection, thanks for the compliments mate, really makes me feel good coming from people on here with the same goals and you are in immense shape btw, nice one.

Thanks for all the feedback so far people, don't worry I will shave for the next ones lol, happy lifting x

**Magic Torch** · 16-02-2009, 08:14 AM

Originally Posted by Gooders

Thanks very much mate, much appreciated, specially from someone in as decent nick as yourself.

Diet is light because I am trying my hardest to do the dreaded 'clean bulk', enough to make me grow but not enough to make me fat, I think I might have it almost right, maybe need a tiny bit more, but sometimes I have a protein bar or some more almonds as a snack, or I eat the other 250g of chilli if I come home in pain from leg day hehe

Push your Brekkie forward to 7.30 and your lunch back to 1pm then have another light meal at 10-10.30. you wont get fat, you'll grow. If you think your gaining too much fat then look at the marco nutrients you consume and change the ratio's a little bit.

If you work out how many calories you consume and your energy consumption I bet you can have another meal in the day

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