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Discussion Starter · #1 ·
Well, been on this forum a year or so now, maybe longer, and ive decided to start a journal :becky:.

Been training 2 years this month, first 14 months - just messing about with weights really, nothing serious. Last 8 months, i have been training with a routine and diet. I have gained 2.5 stone since starting the gym, and hardly any fat, just a little around the lower tummy, but nothing noticable. However i do want to get BIGGER! alot bigger, big as i can, but still healthy of course, none of this fat bulk.

Start of this year has been poor, february, i have not been in a gym as i sprained my wrist, then was in hospital with abdominal pains.

Well, its march tomorrow, and i intend to get back to the gym on wednesday... also getting my appetite back, after losing weight off being on a drip etc....

Goals:- After a "big" but muscular look/physqiue - 100% natural though, so lets see how far i can go? I can be musclechats natural bulking prodigy? kick me up the a*s when i aint performing or gaining?, haha, with all your help i hope to grow the most i can:becky:

Stats:-

Age: 22

Sex: Male

Height: 6ft 2

Weight: 14st

Waist 34"

Diet:-

7.00am - 4 eggs scrambled, 1 bowl of porridge, 1 multivitamin

9.30am - CNP Pro MASS shake, 500ml of semi-milk, 1 apple

12.00am - 1 Large baked potato, 1 tin of tuna fish

3.00pm - CNP Pro MASS shake, 500ml of semi-milk, 1 banana

4.45pm - 5.45 - Train

5.45pm - CNP Pro - Recover, 500ml water

6.00pm - 1 chicken breast, 1 sweet potato or basmati rice, + veg

8.00pm - 150g of fish (varies) + rice

10.30pm- 25g whey protein casien blend with 300ml semi milk, 2 slices of toast with peanut butter

I sometimes miss thhe 8.00pm meal if im out, and move the whey shake to 9.00pm if i do. Reason being im at my girlfriends house or shopping, and microwaving meals is out of the question. I could take another MASS shake, if its going to make a massive difference? just didnt like the idea of having a mass shake, then another shake 2.5 hours later, what you think?

Weekends - saturday is my cheat day, but still try to eat healthy every 3hours with protein in.

Training:-

i aim to train 3 x a week.

Monday, Wednesday, Friday.

Monday - Shoulders & Legs

Wednesday - Chest & Biceps

Friday - Back and Triceps

Well, here goes... i hope to report back to you's on wednesday how i get on after being out a while, and still a slight nagging pain in my wrist.
 

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Discussion Starter · #2 ·
No gym today, starting tomorrow the come back LOL.

diet today though:

7am: 4 eggs scrambled, tomato ketchup. 1 bowl of porrdige with honey

9:30am: 2 scoops cnp Pro Mass, 500ml of semi milk. 1 apple

12.00am: 2 small-sized jacket potato's, touch of butter, 1 tun of tuna

3.00pm: 2 scoops cnp Pro Mass, 500ml of semi milk. 1 banana

5.45pm: 1 chicken breast in veg stir fry, basmati rice + soy sauce

8.15pm: 1 tin of baked beans, 2 slices of toast

10.30pm: 25g whey casien based shake (dynamatize elite gourmet), 300ml milk, 1 slice of toast with peanut butter.

11.00pm - i plan to go to bed, 8 hours sleep.

liquids:- 2 litres of water a day.
 

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Discussion Starter · #4 ·
Well, hard day at work but managed to get to the gym for the first time in 4-5weeks.

Trained: Chest and Biceps

Chest session went ok, lighter session with me being out a while, biceps, my wrist still cannot handle curling :( so looks like no biceps training properly for a few more weeks, still a slight pain, even with a heavy wrist strap.

Chest:

flat bench press: 2 warm up sets, 1 set just the bar (20kg), 2nd set 30kg

60kg-12 reps, 65kg-10 reps, 65kg-10 reps, (last 2 reps - forced)

incline dumbbell press: 1 warm up set, 15kg

22.5kg-12 reps, 22.5kg10 reps, 22.5kg-8 reps, 20kg-10 reps

dumbbell flies:

12.5kg - 3 sets of 12 reps

cable crossover:

10kg-12 reps slow, 15kg-10 reps, 15kg-10 reps, 15kg-10 reps

dumbbell/hammer curl: 12.5kg - 3 sets of 12 (turned into half and half with the niggle in my left wrist)

Diet today:

7am: 4 eggs scrambled, tomato ketchup. 1 bowl of porrdige with honey

9:30am: 2 scoops cnp Pro Mass, 500ml of semi milk. 1 orange

12.00am: 2 small-sized jacket potato's, 1 tun of tuna

3.00pm: 2 scoops cnp Pro Mass, 500ml of semi milk. 1 banana

4.00am: 1 coffee, 1 apple, 5g creatine with grapejuice

4.45pm-6.00pm: - Train

6.15pm: CNP pro recover with water

7.15pm: 8oz sirloin steak, jacket potato,butter, 2 onion rings, mayo

10.30pm: 25g whey casien based shake (dynamatize elite gourmet), 300ml milk, and 2 slice of toast with peanut butter.
 

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Discussion Starter · #5 ·
Bit of the "doms" today, mainly in the chest, rest day - with back and triceps tomorrow (see how the wrist goes on the muscle groups)

When scrolling through my diet will always look the same, but i do tweak them, honest :becky:

diet today goes like:

7am: 4 eggs scrambled, tomato ketchup. 1 bowl of porrdige with honey

5g creatine in grapejuice

9:30am: 2 scoops cnp Pro Mass, 500ml of semi milk. 1 apple

12.00am: 2 small-sized jacket potato's, 1 tun of tuna

3.00pm: 2 scoops cnp Pro Mass, 500ml of semi milk. 1 orange

6.00pm: 1 chicken breast, sweet potato, veg

9.00pm: 25g whey casien based shake (dynamatize elite gourmet), 300ml milk, and peanut butter sandwhich.

10.15pm: BED

3litres of water today.
 

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Finsh work at 2:30 on a friday, so i get to the gym for 3:00pm rather than the normal 5.00pm.

Back and Triceps today, triceps i had to limit to the weight due to the ongoing wrist niggle pain, as mentioned above.

Back

Deadlifts x 15 with olympic bar, warm up

60kg x 12

100kg x 10

100kg x 10

cable row x 15 warm up

52.5kg x 10

52.5kg x 10

52.5kg x 10

Machine row (wide grip)

45kg x 10

45kg x 10

45kg x 10

Latt Pulldown x 20kg, warm up

55kg x 10

55kg x 10

55kg x 10

Triceps

Couldnt do one arm extensions, or close grip bench press, due to the stress in the wrist on these exercises. (sprained ligament still slightly in wrist)

straight bar pulldown, 15kg x 20, warm up

25kg x 15

30kg x 12

35kg x 12

40kg x 10

rope pulldown

15kg x 20

20kg x 16

25kg x 14

First time ive done the rope pulldowns using a high rep range, got a really good burn in the tricep heads this way.

bench dips, with feet out far on the floor

3 sets of 10

Felt good, was really out of breath after the deadlifts, annoyd about my wrist holding me back, but i suppose having to use different exercies and higher reps with lighter weights, might shock the muscles.

Diet today goes like:

7am: 4 eggs scrambled, tomato ketchup. 1 bowl of porrdige with honey

9:30am: 2 scoops cnp Pro Mass, 500ml of semi milk. 1 banana

12.00am: 2 small-sized jacket potato's, 1 tun of tuna

2.30pm: 2 scoops cnp Pro Mass, 500ml of semi milk. 1 orange

5.00pm: 1 chicken breast, basmati rice, veg stir fry

8.00pm: salmon with rice

10.30pm: 25g whey casien based shake (dynamatize elite gourmet), 300ml milk, and peanut butter on toast.

4litres of water today.

thanks for reading! COMMENTS WELCOME :becky:
 

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Discussion Starter · #8 ·
Thanks Cal, Glad to see you in my "den" aka training log!

Its my quest to change the "toned look" to "big broad and muscular" in my avvy over the next few years - natural only, food and supplements ONLY.

Hope people come in here often, with good advice and tweaks for me, to help me on my way! the likes of you, Extreme, PScarb and all the other lads! :high5:
 

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Discussion Starter · #10 ·
haha i DID say "BIG" didnt i? LOL

Soar today off fridays sessions, back and triceps.

Hamstrings, Butt, upper back are really feeling it!

diet today - baring in mind its my cheat day, went ok:

9:00am - 4 eggs scrambled, tom ketchup, 1 bowl of porridge

12:00am - 1 chicken breast, sweet potato, peas, gravy

2.30pm - subwayclub sarnie x double meat (ham, turkey and beef)

5.00pm - cnp pro mass, 500ml semi milk

8.30pm - takeaway - chicken cantonese with cashew nuts and egg rice

11.15pm - 40g casein whey shake, 400ml semi milk
 

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really aching today... back of the legs the worst, must be off the deadlifts? i am 6ft 2 so use legs a bit during deadlifts, lower back a little bit too, and upper back is soar.

Training tomorrow, legs and shoulders so i hope my legs have recovered.

rest day today:

diet went....

9.30am - 4 eggs scrambled with ketchup, 1 bowl or porridge, 5g creatine

12.00am - 2 scoops mass, 500ml semi milk and a banana

2.15pm - sunday lunch (1 chicken breast, sweet potato, mashed potato, peas, gravy, 1 yorkshire pudding)

5.00pm - 2 scoops mass, 500ml semi milk and a orange

7.45pm - 1 piece of salmon with basmati rice

10.00pm - 40g casien shake, 2 slices of toast with peanut butter

BED...........

3 litres of water today.
 

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Discussion Starter · #13 ·
franki3 said:
looking good bud......

i would drop the toast before bed and just a dollop of peanut butter would be better mate,:clap2:
thanks frankie, even for bulking? im trying to add mass, so thought the extra 30g carbs off the bread would be good?

Trained today - went a bit light with the squats as legs have not been trained for 5 weeks (injury, hospital etc)

Training: legs and shoulders

Squats, 2 warm up sets 30kg x 12

100kg x 10

100kg x 10

100kg x 10

leg press, 1 warm up set 69kg x 12

138kg x 10

138kg x 10

138kg x 10

leg extension, 1 warm up 20kg x 12

30kg x 10

30kg x 10

30kg x 10

standing calf raise

30kg x 15

40kg x 12

50kg x 10

seated dumbbell shoulder press,

1 warm up set, 15kg x 12

20kg x 10

22.5kg x 10

22.5kg x 10

22.5kg x 6 (failed on 6 reps)

dumbbell front raise

8kg x 12

8kg x 12

8kg x 12

Seated dumbbell side raise

7kg x 10

7kg x 10

7kg x 10 (failed on 10)

Diet today:

7am: 4 eggs scrambled, tomato ketchup. 1 bowl of porrdige with honey

9:30am: 2 scoops cnp Pro Mass, 500ml of semi milk. 1 banana

12.00am: 1 large sized jacket potato's, 1 tun of tuna

3.00pm: 2 scoops cnp Pro Mass, 500ml of semi milk. 1 orange

4.15pm: 1 serving of cytonox, 5g creatine (felt tired, needed alertness)

5.00-6.00 Train

6.00pm: 1 pro recover, 500ml water

6.15pm: 2 breaded chicken breast kievs, sweet potato, peppers

8.30pm: 175g lean beef mince, chopped tomat's, 60g basmati rice

11.00pm: 30g whey casien based shake (dynamatize elite gourmet), 300ml milk, spoonful of peanut butter

4 litres of water during the day.

BED
 

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Discussion Starter · #14 ·
Rest day today...

soar legs but no "doms" in the shoulders! annoying saying as i have not trained them in 4-5 weeks. can anybody see a glitch in my shoulder routine at all??

diet poor today - i was up all night, vomitting. I added beef mince at 8.30pm with rice to bulk up and i think i overloaded my stomach.

have not ate much today as a result of this:

7:00am - small bowl of porrdige

9.30am - mass shake with 500ml milk, apple

12.15pm- 1 jacket potato, tin of tuna

6.00pm - 1 chicken breast, 60g basmati rice

9.15pm - 30g casien shake, 2 slices of toast with peanut butter

bad gut all day, hopefully better tomorrow, and get back to the gym for chest and biceps....

thanks for reading, please comment
 

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Because you don't eat as you sleep body will store bread etc as fat during the night

So you want a slow release casien shake before bed

Add some standing barbell presses to your routine or some military presses and you should be good to go!!!
 

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Discussion Starter · #16 ·
thanks franki, i do have the shake, just added to toast too mate.

did you see my diet yesterday? brought the beef mince up 5 hours later like...... think the 6pm and 9pm meal, will have to do im afraid.
 

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jonnymc said:
thanks franki, i do have the shake, just added to toast too mate.

did you see my diet yesterday? brought the beef mince up 5 hours later like...... think the 6pm and 9pm meal, will have to do im afraid.
Can't help illness mate make sure your totally well before hitting the weights again.
 

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Discussion Starter · #18 ·
felt better today, quads are still killiing off mondays session when i walk LOL

diet today a bit better after being ill:

7am - bowl or porridge, 1 boots mulitvitamin

9.30am - mass shake with 500ml milk + banana

12.00 - 1 jacket potato, 1 tin of tuna

3.00pm - mass shake with 500ml milk, + orange

4.15pm - 5g creatine, water, apple

5.00-6.00 - train, then a pro recover shake

6.30pm - TAKEAWAY! - chicken kebab (chicken breast with salad) +60g basmati rice

9.30pm - 30g casien shake, 400ml milk.

10.30 bed

4litres of water today.

Training:

Chest:

flat barbbell bench press,

20kg warm up x 20

60kg x 12

70kg x 10 (last two reps forced)

80kg x 6 (last two reps forced)

incline dumbbell press

15kg warm up x 15

20kg x 10

22.5kg x 10

22.5kg x 10 (last two forced reps)

25kg x 6 (last two reps forced)

dumbbell flyes

3 sets of 12, 15kg

cable crossover

10kg x 12

15kg x 10

20kg x 10

25kg x 8 (failed on 8)

biceps - still training light due to sprained wrist, and limited to exercises.

seated db curl:

3sets 12, 12.5kg

standing hammer curl

7kg x 12

8kg x 10

10kg x 10

seated concentration curl

3sets of 10, 8kg
 

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Discussion Starter · #19 ·
Back

Deadlifts x 15 with olympic bar, warm up

60kg x 12

100kg x 10

100kg x 10

(same as last week, unfortunately)

cable row x 15 warm up

45.0kg x 10

52.5kg x 10

60.0kg x 10

Machine row (wide grip)

40kg x 10

45kg x 10

50kg x 10

Straight bar cable pulldown/pullover (for the latts)

20kg x 10

25kg x 10

30kg x 10

Latt Pulldown x 20kg, warm up

55kg x 10

55kg x 10

55kg x 10

Triceps

bench dips with feet on floor

20, 20, 14

straight bar pulldown, 15kg x 20, warm up

25kg x 15

30kg x 12

35kg x 12

40kg x 10

same as last week

rope pulldown

15kg x 20

20kg x 20

25kg x 20

30kg x 12

diet:

7am - bowl or porridge, 4 eggs scrambled, 1 boots mulitvitamin

9.30am - mass shake with 500ml milk + banana

12.00 - 1 jacket potato, 1 tin of tuna + apple

2.30pm - mass shake with 500ml milk, banana, 5g creatine, water

3.00-4.00 - train, then a pro recover shake

4.30pm - chicken breast, 60g basmati rice, veg stir fry

7.00pm - 1 tin of beans, 2 slices of toast.

10.00pm- 30g casien shake, 400ml milk.

10.30 bed

4litres of water today.
 

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Discussion Starter · #20 ·
diet yesterday:

9.30am, 4 whole eggs scrambled, 1 bowl of porridge, 5g creatine, 1 multivit

12.00, 250g rump steak, sweet potato, broccoli

3.00pm, 1 baked potato, 1 tin of tuna

5.15pm, 1 mass shake, 500ml milk

7.30pm, takeaway - mixed meat meal, chicken/egg fried rice

11.00pm, whey and casien blend shake, 30g, 400ml milk

3 litres of water.

bed
 
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