The begining - UK-Muscle Body Building Community

jmz · 22-03-2007, 10:15 PM

Hey all,
well i've been a member on here for a while now, and have been hitting the gym half heartedly. Well now things are going to change. Have started really making an effort to get to the gym, and workout really hard. Got a new routine to stick to for now, which will hopefully transform this 'average' body into the body i have been after. Am greatful for all the advice and comments you all can give me. So i thought i better post a few pics of where i am at today. Here goes. (All pics taken on 22-Mar-07)

:lift:

jmz · 22-03-2007, 10:26 PM

Oh yeah, not sure if this is relevant yet, but i do plan to take steroids.

Delhi · 22-03-2007, 11:07 PM

Quote:

Originally Posted by jmz

Oh yeah, not sure if this is relevant yet, but i do plan to take steroids.

It is relevant.

I would not advise you do steriods until you had at least a year of natty training behind you. This coupled with a good routine and diet will set the foundation for you to "Evolve" into steriod use.

I can almost assure you that if you get these components right then the gains you initially will recieve will be very similar to those offered by steriods anyway.

Steroids are not a quick fix............

That aside, you look lean and even though you might think your body average you can bet that a real average man would love to have your body (Even as it is now).
And I particularly like your posing (You are a natural

). Keep up the good work and please heed my comments regards to AAS.

jmz · 23-03-2007, 12:43 AM

thanks delphi.... yeah that's the only thing my personal trainer did right before he ****ed off with my money.... got the diet and training schedule. Am not doing bad considering i was nearly 16 stone just before xmas. Am down to just over 13 now and back to lifting what i used to. Really caught the bug this time.

mr small · 23-03-2007, 06:28 PM

yes mate as delhi said steriods arnt a quick way to get big ....you would be best trainning like a mad man for 1 year solid and no cheating yourself hard work is what it takes , great diet and proper form even single time o and rest as well too, trust me the gains u can get in a year are scary if you put your mind and body to the work ....u will be surprised what your body can take

jmz · 23-03-2007, 07:06 PM

i probably should have explained that comment better, i didn't mean i am going to take em now, i meant my intention down the line is to use them.

J

Littleluke · 23-03-2007, 09:35 PM

Hello mate.. Post up your routine and diet so we can all have a look. Steroids should be the last thing on your mind right now. You'll explode naturally if the combination of diet, training and rest are good. You have a nice little peak on those biceps, keep training.

scott134 · 31-03-2007, 05:28 PM

Hiya. 16st to 13st is great going. You must be well pleased with that!
Are you currently looking to cut down further or build muscle?

jmz · 31-03-2007, 06:27 PM

Just a quick browse tonight.... off out to celebrate my birthday. Will post my routine for you tomorrow... obviously to lose more fat would be great, but i am going to concentrate on building some muscle now. Hope you are all having a good weekend. Catch you soon

J

jmz · 01-04-2007, 02:09 PM

OK, so the routine:
Every day starts with 10 mins on the cross trainer to warm up, and 5 mins of stretching
3 Sets of 10-12 Reps of the following exercises with a maximum 60sec rest between sets.

Day 1: Chest and Biceps
Barbell bench press, Incline barbell bench press, Decline barbell bench press, Dumbell fly, Cable Crunches. EZ Bar Bicep Curl, Preacher Curl, Reverse grip barbell curl, Wide Grip / Close Grip Barbell Curls.

Day 2: Back and Triceps
Barbell bent over row, Reverse dumbell fly, Seated cable row, Lateral raises, Front raises, Dumbell seated shoulder press, Assisted pullup. Triceps pushdown, Triceps kickback, overhead triceps extension, lying tricep extension.

Day 3: Legs and Abs
Leg curl, Leg extension, Leg press, Lunges, Stiff legged deadlift, Barbell squat, Standing single leg calf raise, Seated calf raise. The exercises i do on abs varies weekly.

Day 4: Traps and Lats
Dumbell / Barbell shrugs, Lat pull down, Barbell upright row, Dumbell seated lateral raise, Dumbell lying pullover.

Day 5: Cardio
20 mins Cross Trainer, 20 mins bike, 20 mins rowing or running

Day 6: Rest

Then start all again.

J

jmz · 01-04-2007, 02:26 PM

Sorry forgot diet....

Breakfast usually consists of 4 egg whites to one yolk, 2 slices of wholemeal toast, cup of tea and glass of orange juice.

Mid morning, piece of fruit or if really hungry a tin of tuna

Lunch Ususally a salad containing Tuna, chicken or turkey, with a small amount of low fat dressing. Natural yoghurt, and bottle of water

Mid afternoon, Protein bar or similar

Hour before workout, Protein shake and creatine.

After workout, some variety of meat / fish with boiled or jacket potatoes, and veg.

Jock · 01-04-2007, 05:56 PM

Mate you are overtraining.
4 days a week is a lot but between 7-12 exercises in each session is total overkill. Remember that more is not always better.

There is no need for all the isolation work that you are doing, forget about doing 3-4 sets of isolation work and start thinking about compounds, these are the bad-boys that will get you to grow.

Train 3 days a week using between 5-6 exercises, do squats, deadlifts, bench press, chins, military press, rows, lunges etc. Forget about extensions, raises etc. The point is if you are training your chest and back hard enough using push and pull you won't need to stay and do 3 sets of bicep curls or tricep extensions if you biceps are already trashed from rows, chins and deadlifts etc.

It is a classic mistake mate that a lot of new lifters fall into, just remember to train smarter not harder.

22-03-2007, 10:26 PM	#2 (permalink)
jmz Novice to Freak? Join Date: May 2005 Location: Derbyshire Posts: 15	Re: The begining Oh yeah, not sure if this is relevant yet, but i do plan to take steroids.

23-03-2007, 12:43 AM	#4 (permalink)
jmz Novice to Freak? Join Date: May 2005 Location: Derbyshire Posts: 15	Re: The begining thanks delphi.... yeah that's the only thing my personal trainer did right before he ****ed off with my money.... got the diet and training schedule. Am not doing bad considering i was nearly 16 stone just before xmas. Am down to just over 13 now and back to lifting what i used to. Really caught the bug this time.

23-03-2007, 06:28 PM	#5 (permalink)
mr small Newbie Trainer Join Date: Apr 2005 Posts: 14	Re: The begining yes mate as delhi said steriods arnt a quick way to get big ....you would be best trainning like a mad man for 1 year solid and no cheating yourself hard work is what it takes , great diet and proper form even single time o and rest as well too, trust me the gains u can get in a year are scary if you put your mind and body to the work ....u will be surprised what your body can take __________________ Do not demand what cannot be taken by force

23-03-2007, 07:06 PM	#6 (permalink)
jmz Novice to Freak? Join Date: May 2005 Location: Derbyshire Posts: 15	Re: The begining i probably should have explained that comment better, i didn't mean i am going to take em now, i meant my intention down the line is to use them. J

23-03-2007, 09:35 PM	#7 (permalink)
Littleluke Junior Bodybuilder Join Date: Nov 2005 Location: UK. Posts: 3,215	Re: The begining Hello mate.. Post up your routine and diet so we can all have a look. Steroids should be the last thing on your mind right now. You'll explode naturally if the combination of diet, training and rest are good. You have a nice little peak on those biceps, keep training. __________________ Luke Bartram - Sponsored by BODITRONICS Enter uk-muscle1 as your coupon code when shopping at boditronics to recieve 30% off RRP. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. "I do it because I can, I can because I want to, I want to because you said I couldn't" To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. 2008 UKBFF South Coast - Runner Up 2008 Muscle Mayhem - 2nd place (qualified for NABBA Novice Britain)

31-03-2007, 05:28 PM	#8 (permalink)
scott134 Gym Addict Join Date: Jan 2007 Posts: 192	Re: The begining Hiya. 16st to 13st is great going. You must be well pleased with that! Are you currently looking to cut down further or build muscle?

31-03-2007, 06:27 PM	#9 (permalink)
jmz Novice to Freak? Join Date: May 2005 Location: Derbyshire Posts: 15	Re: The begining Just a quick browse tonight.... off out to celebrate my birthday. Will post my routine for you tomorrow... obviously to lose more fat would be great, but i am going to concentrate on building some muscle now. Hope you are all having a good weekend. Catch you soon J

01-04-2007, 02:09 PM	#10 (permalink)
jmz Novice to Freak? Join Date: May 2005 Location: Derbyshire Posts: 15	Re: The begining OK, so the routine: Every day starts with 10 mins on the cross trainer to warm up, and 5 mins of stretching 3 Sets of 10-12 Reps of the following exercises with a maximum 60sec rest between sets. Day 1: Chest and Biceps Barbell bench press, Incline barbell bench press, Decline barbell bench press, Dumbell fly, Cable Crunches. EZ Bar Bicep Curl, Preacher Curl, Reverse grip barbell curl, Wide Grip / Close Grip Barbell Curls. Day 2: Back and Triceps Barbell bent over row, Reverse dumbell fly, Seated cable row, Lateral raises, Front raises, Dumbell seated shoulder press, Assisted pullup. Triceps pushdown, Triceps kickback, overhead triceps extension, lying tricep extension. Day 3: Legs and Abs Leg curl, Leg extension, Leg press, Lunges, Stiff legged deadlift, Barbell squat, Standing single leg calf raise, Seated calf raise. The exercises i do on abs varies weekly. Day 4: Traps and Lats Dumbell / Barbell shrugs, Lat pull down, Barbell upright row, Dumbell seated lateral raise, Dumbell lying pullover. Day 5: Cardio 20 mins Cross Trainer, 20 mins bike, 20 mins rowing or running Day 6: Rest Then start all again. J

01-04-2007, 02:26 PM	#11 (permalink)
jmz Novice to Freak? Join Date: May 2005 Location: Derbyshire Posts: 15	Re: The begining Sorry forgot diet.... Breakfast usually consists of 4 egg whites to one yolk, 2 slices of wholemeal toast, cup of tea and glass of orange juice. Mid morning, piece of fruit or if really hungry a tin of tuna Lunch Ususally a salad containing Tuna, chicken or turkey, with a small amount of low fat dressing. Natural yoghurt, and bottle of water Mid afternoon, Protein bar or similar Hour before workout, Protein shake and creatine. After workout, some variety of meat / fish with boiled or jacket potatoes, and veg.

01-04-2007, 05:56 PM	#12 (permalink)
Jock LEAGUE LEGEND! Join Date: Apr 2003 Location: UK Posts: 3,070	Re: The begining Mate you are overtraining. 4 days a week is a lot but between 7-12 exercises in each session is total overkill. Remember that more is not always better. There is no need for all the isolation work that you are doing, forget about doing 3-4 sets of isolation work and start thinking about compounds, these are the bad-boys that will get you to grow. Train 3 days a week using between 5-6 exercises, do squats, deadlifts, bench press, chins, military press, rows, lunges etc. Forget about extensions, raises etc. The point is if you are training your chest and back hard enough using push and pull you won't need to stay and do 3 sets of bicep curls or tricep extensions if you biceps are already trashed from rows, chins and deadlifts etc. It is a classic mistake mate that a lot of new lifters fall into, just remember to train smarter not harder. __________________ To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.