Daves Progress - started 3/4/08 - UK-Muscle Body Building Community

Mrdaveyk · 03-04-2008, 07:07 PM

I've uploaded a few pictures here and there so i thought to save hassle and for better reference I've done like a few others, start my own thread that ill keep updating

^^ taken mid march 08

^^ taken 3 april 08 - my neck is getting bigger along with my shoulders, got down to a decent work out plan now, my face has got bigger aswell, which is what i want, trying to bulk, picking up some coconut milk in the week to aid bulking, ive heard its good! biceps are looking small, but i will admit i havent been focusing on them as yet, been hassling with this diet and good workouts and supplements, only to not do any working out

so friday is my bicep day so ill put them in their place;)

Watch this Space! ill post a picture each month i think!

Appreciate the help so far guys!:beer1:

BIG GRANT · 03-04-2008, 08:14 PM

LOOKING NICE AND LEAN M8, WHATS UR BODY STATS IF U DNT MIND ME ASKING

Mrdaveyk · 03-04-2008, 08:34 PM

how rude....

hehe na, 11 stone and 1lbs currently mate lol, its fluctuates as with everyone but its going in the right direction

im 5'11"

ive had a good day today though, trained very hard and heavy, to the point where the last two reps (military press, was shoulder day) made me arms shake like a vibrator, but i got them up!

got some good meals down me aswell, it can only get better heheh,

bulkaholic · 04-04-2008, 10:08 PM

What routine are you following for lifts mate?

I had great results on a bulk with the 5x5 training system using only compound moves. Really seemed to pack on the muscle and strength went through the roof.

Cheers

Colin

Big_Dan · 05-04-2008, 12:10 AM

good progress mate, how u finding the biceps ?

fozyspilgrims · 05-04-2008, 01:32 AM

I think that is more benifical if you take all your pictures from the same distance, same pose, same time of week etc etc then you can really see any improvements.:biggrin:

estfna · 05-04-2008, 07:18 PM

maybe instead of having a day for biceps, work them on your back day. or whenever you do you rowing movements. mine seem to get enough from my back day so it only takes a few light sets at the end of a workout, and it hasn't harmed me.

Hephaestion · 06-04-2008, 09:06 AM

Hi there,
Newbiw here. What is your diet like in terms of total cals, grams of prot, carbs and fat - if you don't mind me asking?
Cheers

geeby112 · 07-04-2008, 09:53 AM

I had a very similar build to you, i had naturally slim arms but my arms went from 14.5 to 16.5 within a year, for arms mate it gets work alot with other body groups - so i stuck with 3 excercises for 2 sets each, barbell curls, hammers, preachers, for triceps i did close grip, skull crushers then 2 sets of extensions ( rope, bar, etc) try increasing the weight every other week even by a 1kg

Mrdaveyk · 07-04-2008, 03:09 PM

sorry guys, didnt mean i have one day for biceps, i stick them in with my back exercise

my current rep system is 10 - 8 - 6 - fail, upping the weight each one

biceps, i worked friday gone, and to be fair i ruined them, in a good way!, arms were pumped out to the max!

i agree with the picture taking, i look in the mirror to see my progress, obviously i get the same view everyday so, ill keep to the same poses now so you guys can see the progress aswell

geeb mate i got a similar workout! i just dont do preachers thats all but as for skull crusher, i love them! totally isolating the tricep! i really felt it when i first tried these!

as for diet, carbs im still trying to get sussed, i spent alot of time reading up on this stuff that i stopped working out for abit, hang my head in shame!

but i eat average just under 250g of protein a day, carbs im not sure as of yet, if someone could tell me what i should aim for (bodyweight 11 stone) then thatd be cool

i recently came across these small bags of seeds, 20g each, so they go down nice, very small and easy to eat, good snack, and packed with good fats!

coconut milk ive also started drinking, a cup every two days, im weary of it making me sh!t my pants

ill copy n paste my workout below, please criticize if needed!

Monday - Chest/Triceps
Tuesday - Legs
Wednesday - off
Thursday - Shoulders
Friday - Back/Biceps
Saturday - off
Sunday - off

Chest
Flat Bench Press 4 sets
Incline bench press 2 sets
Dumbell Flyes 2 sets

Back
Deadlift 3 sets
Lat Pull down 3 sets
barbell Row 2 sets

Biceps
Standing Barbell Curls 3 sets
Concentration curls 2 sets Heavy!

Triceps
Dips (weighted) 2 sets
Skull Crusher

Legs
Squats 4 sets
Leg Extension 2 sets
Seated/Standing Calve Raises 5 sets total (2 or 3 sets each way)

Shoulders
Seated Military Press (with dumbells) 4 sets
Lateral Raises 3 sets

Shrugs 3 sets

above is my times and the workouts associated! ill get up some pictures of decent stances i can refer to

Cheers guys!!

geeby112 · 07-04-2008, 04:13 PM

Dave what do you usually eat during the day, my diet seems very poor but i still gain decent size through 3 meals with shakes. i know if i can sort diet out i can gain more but im working on that

Mrdaveyk · 07-04-2008, 04:56 PM

i struggle with breakfast in all honesty

a cup of brew and some toast is all i can manage normally, but i may get a banana in there, nice and easy to eat, just to get some carbs in

other than that what i eat varies, but its always chosen for its nutrition, so i try and eat a high protein, snack or meal every 3 hours, this normally is either a chicken/turkey or tuna wrap, a packet of seeds, some shakes or a tuna baguette or something along those lines

i normaly have my shakes mid day and before bed, its being pushed to have a shake in the morning, but i just cant stomach it, and if i push it, i wont enjoy training anymore ....

im currently also having creatine twice a day, either side of my workout

i am gaining i know that for a fact, even the ball and chain has pointed it, my shoulders have expanded a hell of alot, but i think thats down to an improved diet and work out, before joining here i was lucky to get 50g of protein a day

thats about it really geeb, i think i just need to work on my breakfast, but i am getting atleast 20/30grams of protein every 3 hours

before i forget, i just read up i need 3grams of carbs to 1lb of body weight, now for me that works out as 450g a day, very easy to achieve for me.... im getting there

geeby112 · 07-04-2008, 07:23 PM

For brekkie i will have nutri sports 90+ shake (50g protein with skimmed milk) then 30mins later will have 3 toast and honey with pint of milk.

good luck with your training :lift:

Mrdaveyk · 08-04-2008, 12:03 AM

few picys for me to stick with now

Mrdaveyk · 08-04-2008, 12:07 AM

i also gave a go at the classic arnie pose, but i suck:tongue10:

i also posted my legs, they are abit shameful, ive maxed out my leg extensions so i think i may have to start going back to the gym just for my legs!

03-04-2008, 07:07 PM	#1 (permalink)
Mrdaveyk It's what you do on the outside that makes you Join Date: Mar 2008 Location: Wales, Pembrokeshire, Pembroke Dock Posts: 1,441 Blog Entries: 1	Daves Progress - started 3/4/08 I've uploaded a few pictures here and there so i thought to save hassle and for better reference I've done like a few others, start my own thread that ill keep updating ^^ taken mid march 08 ^^ taken 3 april 08 - my neck is getting bigger along with my shoulders, got down to a decent work out plan now, my face has got bigger aswell, which is what i want, trying to bulk, picking up some coconut milk in the week to aid bulking, ive heard its good! biceps are looking small, but i will admit i havent been focusing on them as yet, been hassling with this diet and good workouts and supplements, only to not do any working out so friday is my bicep day so ill put them in their place;) Watch this Space! ill post a picture each month i think! Appreciate the help so far guys!:beer1: __________________ To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. Cape Horn - Say it 5 times, FAST!! To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. June - 11.7 stone July - 11.10 stone

03-04-2008, 08:14 PM	#2 (permalink)
BIG GRANT bulking Join Date: Jan 2008 Location: boston Posts: 153	Re: Daves Progress - started 3/4/08 LOOKING NICE AND LEAN M8, WHATS UR BODY STATS IF U DNT MIND ME ASKING

03-04-2008, 08:34 PM	#3 (permalink)
Mrdaveyk It's what you do on the outside that makes you Join Date: Mar 2008 Location: Wales, Pembrokeshire, Pembroke Dock Posts: 1,441 Blog Entries: 1	Re: Daves Progress - started 3/4/08 how rude.... hehe na, 11 stone and 1lbs currently mate lol, its fluctuates as with everyone but its going in the right direction im 5'11" ive had a good day today though, trained very hard and heavy, to the point where the last two reps (military press, was shoulder day) made me arms shake like a vibrator, but i got them up! got some good meals down me aswell, it can only get better heheh, __________________ To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. Cape Horn - Say it 5 times, FAST!! To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. June - 11.7 stone July - 11.10 stone

04-04-2008, 10:08 PM	#4 (permalink)
bulkaholic Looking Freaky Join Date: Feb 2008 Posts: 570	Re: Daves Progress - started 3/4/08 What routine are you following for lifts mate? I had great results on a bulk with the 5x5 training system using only compound moves. Really seemed to pack on the muscle and strength went through the roof. Cheers Colin

05-04-2008, 12:10 AM	#5 (permalink)
Big_Dan getting huge ! Join Date: Jan 2008 Location: wales Posts: 491	Re: Daves Progress - started 3/4/08 good progress mate, how u finding the biceps ? __________________ I aim to be the definition of perfect ;)

05-04-2008, 01:32 AM	#6 (permalink)
fozyspilgrims Getting HUGE! Join Date: Oct 2007 Posts: 1,143	Re: Daves Progress - started 3/4/08 I think that is more benifical if you take all your pictures from the same distance, same pose, same time of week etc etc then you can really see any improvements.:biggrin: __________________ To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. If you want 5% of your first order use code MP50808 *To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.*

05-04-2008, 07:18 PM	#7 (permalink)
estfna Undergoing Building Work Join Date: Aug 2007 Location: Liverpool Posts: 1,123	Re: Daves Progress - started 3/4/08 maybe instead of having a day for biceps, work them on your back day. or whenever you do you rowing movements. mine seem to get enough from my back day so it only takes a few light sets at the end of a workout, and it hasn't harmed me.

06-04-2008, 09:06 AM	#8 (permalink)
Hephaestion Newbie Trainer Join Date: Mar 2008 Location: London Posts: 2	Re: Daves Progress - started 3/4/08 Hi there, Newbiw here. What is your diet like in terms of total cals, grams of prot, carbs and fat - if you don't mind me asking? Cheers

07-04-2008, 09:53 AM	#9 (permalink)
geeby112 Gym Addict Join Date: Mar 2008 Location: northwest Posts: 104	Re: Daves Progress - started 3/4/08 I had a very similar build to you, i had naturally slim arms but my arms went from 14.5 to 16.5 within a year, for arms mate it gets work alot with other body groups - so i stuck with 3 excercises for 2 sets each, barbell curls, hammers, preachers, for triceps i did close grip, skull crushers then 2 sets of extensions ( rope, bar, etc) try increasing the weight every other week even by a 1kg

07-04-2008, 03:09 PM	#10 (permalink)
Mrdaveyk It's what you do on the outside that makes you Join Date: Mar 2008 Location: Wales, Pembrokeshire, Pembroke Dock Posts: 1,441 Blog Entries: 1	Re: Daves Progress - started 3/4/08 sorry guys, didnt mean i have one day for biceps, i stick them in with my back exercise my current rep system is 10 - 8 - 6 - fail, upping the weight each one biceps, i worked friday gone, and to be fair i ruined them, in a good way!, arms were pumped out to the max! i agree with the picture taking, i look in the mirror to see my progress, obviously i get the same view everyday so, ill keep to the same poses now so you guys can see the progress aswell geeb mate i got a similar workout! i just dont do preachers thats all but as for skull crusher, i love them! totally isolating the tricep! i really felt it when i first tried these! as for diet, carbs im still trying to get sussed, i spent alot of time reading up on this stuff that i stopped working out for abit, hang my head in shame! but i eat average just under 250g of protein a day, carbs im not sure as of yet, if someone could tell me what i should aim for (bodyweight 11 stone) then thatd be cool i recently came across these small bags of seeds, 20g each, so they go down nice, very small and easy to eat, good snack, and packed with good fats! coconut milk ive also started drinking, a cup every two days, im weary of it making me sh!t my pants ill copy n paste my workout below, please criticize if needed! Monday - Chest/Triceps Tuesday - Legs Wednesday - off Thursday - Shoulders Friday - Back/Biceps Saturday - off Sunday - off Chest Flat Bench Press 4 sets Incline bench press 2 sets Dumbell Flyes 2 sets Back Deadlift 3 sets Lat Pull down 3 sets barbell Row 2 sets Biceps Standing Barbell Curls 3 sets Concentration curls 2 sets Heavy! Triceps Dips (weighted) 2 sets Skull Crusher Legs Squats 4 sets Leg Extension 2 sets Seated/Standing Calve Raises 5 sets total (2 or 3 sets each way) Shoulders Seated Military Press (with dumbells) 4 sets Lateral Raises 3 sets Shrugs 3 sets above is my times and the workouts associated! ill get up some pictures of decent stances i can refer to Cheers guys!! __________________ To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. Cape Horn - Say it 5 times, FAST!! To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. June - 11.7 stone July - 11.10 stone

07-04-2008, 04:13 PM	#11 (permalink)
geeby112 Gym Addict Join Date: Mar 2008 Location: northwest Posts: 104	Re: Daves Progress - started 3/4/08 Dave what do you usually eat during the day, my diet seems very poor but i still gain decent size through 3 meals with shakes. i know if i can sort diet out i can gain more but im working on that

07-04-2008, 04:56 PM	#12 (permalink)
Mrdaveyk It's what you do on the outside that makes you Join Date: Mar 2008 Location: Wales, Pembrokeshire, Pembroke Dock Posts: 1,441 Blog Entries: 1	Re: Daves Progress - started 3/4/08 i struggle with breakfast in all honesty a cup of brew and some toast is all i can manage normally, but i may get a banana in there, nice and easy to eat, just to get some carbs in other than that what i eat varies, but its always chosen for its nutrition, so i try and eat a high protein, snack or meal every 3 hours, this normally is either a chicken/turkey or tuna wrap, a packet of seeds, some shakes or a tuna baguette or something along those lines i normaly have my shakes mid day and before bed, its being pushed to have a shake in the morning, but i just cant stomach it, and if i push it, i wont enjoy training anymore .... im currently also having creatine twice a day, either side of my workout i am gaining i know that for a fact, even the ball and chain has pointed it, my shoulders have expanded a hell of alot, but i think thats down to an improved diet and work out, before joining here i was lucky to get 50g of protein a day thats about it really geeb, i think i just need to work on my breakfast, but i am getting atleast 20/30grams of protein every 3 hours before i forget, i just read up i need 3grams of carbs to 1lb of body weight, now for me that works out as 450g a day, very easy to achieve for me.... im getting there __________________ To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. Cape Horn - Say it 5 times, FAST!! To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. June - 11.7 stone July - 11.10 stone

07-04-2008, 07:23 PM	#13 (permalink)
geeby112 Gym Addict Join Date: Mar 2008 Location: northwest Posts: 104	Re: Daves Progress - started 3/4/08 For brekkie i will have nutri sports 90+ shake (50g protein with skimmed milk) then 30mins later will have 3 toast and honey with pint of milk. good luck with your training :lift:

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