my training log and progress - UK-Muscle Body Building Community

Seyyed · 06-05-2008, 09:26 PM

Ok ive been training for 7months and in 7 months I was 48kg and now 60kg! not bad eh! heres a before and after pic of when I was 48 and 58kg

Me at 48kg

Me at 58kg

My usual split is the following
Monday: Upperbody 4x8-12
Tuesday: Lowerbody 4x8-12
wednesday: rest
Thursday: Upperbody 4x6
Friday: Lowerbody 4x6
weekend: rest

I do two push n pull excercises on my upper and lower high rep days and 1 extension and 1 flexion movement, on upper and lower low rep days I restrict it to 1 push and 1 pull and 1 flexion and 1 extension due to the impact on my central neural system

Today is tuesday so it was a lowerbody 4x8-12

Barbell Back squats wide/sumo stance
1st set done at 12 reps: 65kg
2nd set done at 12 reps: 70kg
3rd set done at 12 reps: 75kg
4th set done at 10reps: 80kg

Stiff legged deadlifts
1st set done at 12 reps: 65kg
2nd set done at 12 reps: 70kg
3rd set done at 12 reps: 75kg
4th set done at 9 reps: 80kg

Leg press
1st set done at 12 reps: 120kg
2nd set done at 12 reps: 125kg
3rd set done at 12 reps: 140kg
4th set done at 12 reps: 150kg

4x12 Leg curls

4x25 machine calf raises

Im training at david Lloyds at the mo in kingston, its all good!

DB · 07-05-2008, 09:50 AM

Quote:

Originally Posted by Seyyed

Ok ive been training for 7months and in 7 months I was 48kg and now 60kg! not bad eh! heres a before and after pic of when I was 48 and 58kg

Me at 48kg

Me at 58kg

My usual split is the following
Monday: Upperbody 4x8-12
Tuesday: Lowerbody 4x8-12
wednesday: rest
Thursday: Upperbody 4x6
Friday: Lowerbody 4x6
weekend: rest

I do two push n pull excercises on my upper and lower high rep days and 1 extension and 1 flexion movement, on upper and lower low rep days I restrict it to 1 push and 1 pull and 1 flexion and 1 extension due to the impact on my central neural system

Today is tuesday so it was a lowerbody 4x8-12

Barbell Back squats wide/sumo stance
1st set done at 12 reps: 65kg
2nd set done at 12 reps: 70kg
3rd set done at 12 reps: 75kg
4th set done at 10reps: 80kg

Stiff legged deadlifts
1st set done at 12 reps: 65kg
2nd set done at 12 reps: 70kg
3rd set done at 12 reps: 75kg
4th set done at 9 reps: 80kg

Leg press
1st set done at 12 reps: 120kg
2nd set done at 12 reps: 125kg
3rd set done at 12 reps: 140kg
4th set done at 12 reps: 150kg

4x12 Leg curls

4x25 machine calf raises

Im training at david Lloyds at the mo in kingston, its all good!

heard there are a few quality guys there!

your training is ok but to be honest i would prefer to see it done every other day to aid recovery..

wogihao · 07-05-2008, 09:56 AM

Good luck with your training, one thing i would say is eventualy you might want to change your squat stance, your develop quite a set of hips/and a big butt doing it that way. (like a powerlifter).

When you have your legs more shoulder width its more outer quad, and you can go much lower with your ROM. some like ass to grass squatting like that others go on to do box squats (like me).

If your lifting in a gimp suit (for powerlifting) then it makes sence to do a ultra wide stance as it limits the ROM and also you get the best support from the suit but for free weights you risk tearing your groin.

Just keep eating and training with enough sleep your do ok with that routine.

Con · 07-05-2008, 11:31 PM

Nice work now have a shave.

Longshanks · 08-05-2008, 10:31 AM

Quote:

Originally Posted by Con

Nice work now have a shave.

PMSL

megatron · 08-05-2008, 11:49 AM

Loving the "ard man" pose in your avatar...

DB · 08-05-2008, 11:50 AM

Quote:

Originally Posted by megatron

Loving the "ard man" pose in your avatar...

LOL.. like your.. 'lets see what lighting makes me look the biggest' ;)

Seyyed · 08-05-2008, 03:37 PM

Quote:

Originally Posted by Con

Nice work now have a shave.

lol nah im alright thanks

Seyyed · 08-05-2008, 07:41 PM

Upperbody low reps 4x6

warm up: light dynamic stretching

Bench Press: (used a smith as all benches were taken)
warm up: 45kg done at 6 reps
all 4x6 done at 47.5kg
T bar rows:
all 4 sets done at 75kg

Ez Bar Bicep curls:
all 4x6 done at 23kg

Tricep Rope pulldowns: 4x6

warm down: light dynamic stretching

I could have done more but as it is low reps I need to tread carfully as it isnt like your general 4x12 its more neurlically demanding, last time started slappin on weight I ended up with the affects of over training and **** recovary so next week Ill up the weight and keep doing that each session and build up for 6 weeks, then deload to allow myself to recover etc.

megatron · 09-05-2008, 02:06 PM

Quote:

Originally Posted by DB

LOL.. like your.. 'lets see what lighting makes me look the biggest' ;)

Can't argue with that, it's hard to polsh a turd lol

Seyyed · 09-05-2008, 06:22 PM

Lowerbody Low reps
warm up and warm down: dynamic stretching

Barbell Back squats 4x6
All sets done @ 85kg

Barbell stiff legged deadlifts 4x6
all sets done @ 80kg

4x15 Machine Calf raises

Note: rest periods were 2 mins as were my upperbody low reps yesterday

Might alter the scheduling of my routine as Baz explained to me it will allow a better recovary

Mon: Upper high rep
tues: Rest
wed: Lower high rep
thurs: Rest
Fri: Upper low rep
Sat: Rest
Sun: Lower low rep

Seyyed · 12-05-2008, 07:29 PM

Upperbody high reps

warm up:
dynamic stretcing

Bench Press:
first and second set done at 45kg @12 reps
third and fourth set done at 45kg @ 8 reps

T bar rows (used a handle underneath the bar instead of my own hands...)
all sets done @12 reps
first set: 60kg
second: 63.75kg
third: 63.75kg
fourth: 65kg

Dumbell arnold press
first set: two 10kg dumbells done @ 12 reps
second set: two 10kg dumbells done @ 12 reps
third set: two 12kg dumbells done @ 8 reps
Fourth set: two 10kg dumbells done @ 10 reps

Single Dumbell pullover
4x12 all sets done @ using 18kg dumbell

Ez Bar Bicep curls
4x12 all sets done @ 18kg

Tricep rope pulldowns 4x12

warm down: quick dynamic stretching

got a blood test that requires fatsing so cant eat till tomorow till its over which is 10:30am to 10:45am, will only manage to eat 5 meals.

Seyyed · 13-05-2008, 08:17 PM

Lowerbody High reps

warm up: light dynamic stretching (also done as a warm down...)

Barbell Back squats
1st set: 55kg for 12 reps
2nd set: 65kg for 12 reps
3rd set: 70kg for 12 reps
4th set: 75kg for 12 reps

Stiff legged deadlifts
1st set: 50kg for 12 reps
2nd set: 60kg for 12 reps
3rd set: 65kg for 12 reps
4th set: 70kg for 9 reps

Leg press
1st set: 120kg for 12 reps
2nd set: 130kg for 12 reps
3rd set: 140kg for 12 reps
4th set: 150kg for 12 reps

Leg curls 4x12

Calf machine raises 4x25

single dumbell single leg calf raises (all sets done at 25 reps per calf)
1st set: done with a 10kg dumbell
2nd set: dome with a 14kg dumbell
3rd set: donw with a 16kg dumbell
4th set: done with a 16kg dumbell

Seyyed · 16-05-2008, 09:36 PM

Upperbody Low rep day yesterday

warm up and warm down:
quick dynamic stretching focusing on my upperbody and some lowerbody

rest periods 2mins between sets
upped the weight only by 1-2.5kg If at the first set or second set I felt comfortable mentaly to do so

Barbell bench was being used so...

Dumbell flat bench press
(all sets done at 6 reps)
1st set: two 18kg dumbells
2nd set: two 18kg dumbells
3rd set: two 20kg dumbells
4th set: two 20kg dumbells

T bar Rowsall four sets done at 80kg and 6 reps

Bicep ez bar curls 4x6
1st set: 23kg
2nd: 25.5kg
3rd: 25.5kg
4th: 25.5kg

Tricep rope pulldowns 4x6

Seyyed · 16-05-2008, 09:39 PM

Lowerbody Low reps

warm up and warm down:
Various dynamic stretches focusing on hams, quads and secondary upperbody muscles...

Barbell back squats 4x6:
warm up: 65kg
1st set: 85kg
2nd set: 85kg
3rd set: 85kg
4th set: 87.5kg

Stiff legged deadlifts 4x6:
warm up: 60kg
1st set: 75kg
2nd set: 75kg
3rd set: 75kg
4th set: 77.5kg

Calf machine raises 4x15

single leg calf raises 15 reps each calf for 4 sets
1st set: 18kg dumbell
2nd set: 20kg dumbell
3rd set: 22kg dumbell
4th set: 22kg dumbell

06-05-2008, 09:26 PM	#1 (permalink)
Seyyed Everyone wanna be a bodybuilder but they dont wanna lift some heavy ass weight! Join Date: May 2008 Location: Kingston upon thames Posts: 68	my training log and progress Ok ive been training for 7months and in 7 months I was 48kg and now 60kg! not bad eh! heres a before and after pic of when I was 48 and 58kg Me at 48kg Me at 58kg My usual split is the following Monday: Upperbody 4x8-12 Tuesday: Lowerbody 4x8-12 wednesday: rest Thursday: Upperbody 4x6 Friday: Lowerbody 4x6 weekend: rest I do two push n pull excercises on my upper and lower high rep days and 1 extension and 1 flexion movement, on upper and lower low rep days I restrict it to 1 push and 1 pull and 1 flexion and 1 extension due to the impact on my central neural system Today is tuesday so it was a lowerbody 4x8-12 Barbell Back squats wide/sumo stance 1st set done at 12 reps: 65kg 2nd set done at 12 reps: 70kg 3rd set done at 12 reps: 75kg 4th set done at 10reps: 80kg Stiff legged deadlifts 1st set done at 12 reps: 65kg 2nd set done at 12 reps: 70kg 3rd set done at 12 reps: 75kg 4th set done at 9 reps: 80kg Leg press 1st set done at 12 reps: 120kg 2nd set done at 12 reps: 125kg 3rd set done at 12 reps: 140kg 4th set done at 12 reps: 150kg 4x12 Leg curls 4x25 machine calf raises Im training at david Lloyds at the mo in kingston, its all good!

07-05-2008, 09:56 AM	#3 (permalink)
wogihao Banned Join Date: Jun 2007 Posts: 2,368	Re: my training log and progress Good luck with your training, one thing i would say is eventualy you might want to change your squat stance, your develop quite a set of hips/and a big butt doing it that way. (like a powerlifter). When you have your legs more shoulder width its more outer quad, and you can go much lower with your ROM. some like ass to grass squatting like that others go on to do box squats (like me). If your lifting in a gimp suit (for powerlifting) then it makes sence to do a ultra wide stance as it limits the ROM and also you get the best support from the suit but for free weights you risk tearing your groin. Just keep eating and training with enough sleep your do ok with that routine.

07-05-2008, 11:31 PM	#4 (permalink)
Con Superman Join Date: Sep 2007 Posts: 2,373	Re: my training log and progress Nice work now have a shave.

08-05-2008, 07:41 PM	#9 (permalink)
Seyyed Everyone wanna be a bodybuilder but they dont wanna lift some heavy ass weight! Join Date: May 2008 Location: Kingston upon thames Posts: 68	Re: my training log and progress Upperbody low reps 4x6 warm up: light dynamic stretching Bench Press: (used a smith as all benches were taken) warm up: 45kg done at 6 reps all 4x6 done at 47.5kg T bar rows: all 4 sets done at 75kg Ez Bar Bicep curls: all 4x6 done at 23kg Tricep Rope pulldowns: 4x6 warm down: light dynamic stretching I could have done more but as it is low reps I need to tread carfully as it isnt like your general 4x12 its more neurlically demanding, last time started slappin on weight I ended up with the affects of over training and ** recovary so next week Ill up the weight and keep doing that each session and build up for 6 weeks, then deload to allow myself to recover etc. __________________ Suffer now and live the rest of your life as a champion... My progress log:** To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

09-05-2008, 06:22 PM	#11 (permalink)
Seyyed Everyone wanna be a bodybuilder but they dont wanna lift some heavy ass weight! Join Date: May 2008 Location: Kingston upon thames Posts: 68	Re: my training log and progress Lowerbody Low reps warm up and warm down: dynamic stretching Barbell Back squats 4x6 All sets done @ 85kg Barbell stiff legged deadlifts 4x6 all sets done @ 80kg 4x15 Machine Calf raises Note: rest periods were 2 mins as were my upperbody low reps yesterday Might alter the scheduling of my routine as Baz explained to me it will allow a better recovary Mon: Upper high rep tues: Rest wed: Lower high rep thurs: Rest Fri: Upper low rep Sat: Rest Sun: Lower low rep __________________ Suffer now and live the rest of your life as a champion... My progress log: To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. Last edited by Seyyed; 09-05-2008 at 08:05 PM.

12-05-2008, 07:29 PM	#12 (permalink)
Seyyed Everyone wanna be a bodybuilder but they dont wanna lift some heavy ass weight! Join Date: May 2008 Location: Kingston upon thames Posts: 68	Re: my training log and progress Upperbody high reps warm up: dynamic stretcing Bench Press: first and second set done at 45kg @12 reps third and fourth set done at 45kg @ 8 reps T bar rows (used a handle underneath the bar instead of my own hands...) all sets done @12 reps first set: 60kg second: 63.75kg third: 63.75kg fourth: 65kg Dumbell arnold press first set: two 10kg dumbells done @ 12 reps second set: two 10kg dumbells done @ 12 reps third set: two 12kg dumbells done @ 8 reps Fourth set: two 10kg dumbells done @ 10 reps Single Dumbell pullover 4x12 all sets done @ using 18kg dumbell Ez Bar Bicep curls 4x12 all sets done @ 18kg Tricep rope pulldowns 4x12 warm down: quick dynamic stretching got a blood test that requires fatsing so cant eat till tomorow till its over which is 10:30am to 10:45am, will only manage to eat 5 meals. __________________ Suffer now and live the rest of your life as a champion... My progress log: To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. Last edited by Seyyed; 12-05-2008 at 07:31 PM.

13-05-2008, 08:17 PM	#13 (permalink)
Seyyed Everyone wanna be a bodybuilder but they dont wanna lift some heavy ass weight! Join Date: May 2008 Location: Kingston upon thames Posts: 68	Re: my training log and progress Lowerbody High reps warm up: light dynamic stretching (also done as a warm down...) Barbell Back squats 1st set: 55kg for 12 reps 2nd set: 65kg for 12 reps 3rd set: 70kg for 12 reps 4th set: 75kg for 12 reps Stiff legged deadlifts 1st set: 50kg for 12 reps 2nd set: 60kg for 12 reps 3rd set: 65kg for 12 reps 4th set: 70kg for 9 reps Leg press 1st set: 120kg for 12 reps 2nd set: 130kg for 12 reps 3rd set: 140kg for 12 reps 4th set: 150kg for 12 reps Leg curls 4x12 Calf machine raises 4x25 single dumbell single leg calf raises (all sets done at 25 reps per calf) 1st set: done with a 10kg dumbell 2nd set: dome with a 14kg dumbell 3rd set: donw with a 16kg dumbell 4th set: done with a 16kg dumbell __________________ Suffer now and live the rest of your life as a champion... My progress log: To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

16-05-2008, 09:36 PM	#14 (permalink)
Seyyed Everyone wanna be a bodybuilder but they dont wanna lift some heavy ass weight! Join Date: May 2008 Location: Kingston upon thames Posts: 68	Re: my training log and progress Upperbody Low rep day yesterday warm up and warm down: quick dynamic stretching focusing on my upperbody and some lowerbody rest periods 2mins between sets upped the weight only by 1-2.5kg If at the first set or second set I felt comfortable mentaly to do so Barbell bench was being used so... Dumbell flat bench press (all sets done at 6 reps) 1st set: two 18kg dumbells 2nd set: two 18kg dumbells 3rd set: two 20kg dumbells 4th set: two 20kg dumbells T bar Rowsall four sets done at 80kg and 6 reps Bicep ez bar curls 4x6 1st set: 23kg 2nd: 25.5kg 3rd: 25.5kg 4th: 25.5kg Tricep rope pulldowns 4x6 __________________ Suffer now and live the rest of your life as a champion... My progress log: To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. Last edited by Seyyed; 16-05-2008 at 09:38 PM.

16-05-2008, 09:39 PM	#15 (permalink)
Seyyed Everyone wanna be a bodybuilder but they dont wanna lift some heavy ass weight! Join Date: May 2008 Location: Kingston upon thames Posts: 68	todays training Lowerbody Low reps warm up and warm down: Various dynamic stretches focusing on hams, quads and secondary upperbody muscles... Barbell back squats 4x6: warm up: 65kg 1st set: 85kg 2nd set: 85kg 3rd set: 85kg 4th set: 87.5kg Stiff legged deadlifts 4x6: warm up: 60kg 1st set: 75kg 2nd set: 75kg 3rd set: 75kg 4th set: 77.5kg Calf machine raises 4x15 single leg calf raises 15 reps each calf for 4 sets 1st set: 18kg dumbell 2nd set: 20kg dumbell 3rd set: 22kg dumbell 4th set: 22kg dumbell __________________ Suffer now and live the rest of your life as a champion... My progress log: To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

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