[shaunmac]

Hi, im shaun, weigh 12 stone, 6 ft, super skinny!

Been going to the gym about 1 year.

Basically im just trying to get bigger and look not quite so weedy, this wont be updated every day like a lot of others are, but ill update as often as i can so everyone can see some progress.

Took some measurements this morning before going to the gym, never done any measuring before so i dont really know how good these are but ah well.

Left arm - 14.5"

Left forearm - 11.5"

Right Arm - 14"

Right forearm - 11.5"

Left calf - 13.5"

Left leg - 19.5"

Right calf - 13.5"

Right leg - 20"

Chest - 41.5"

Belly - 31"

Heres the most rescent pic ive got, taken about a week or so ago

Did arms today, heres my workout i did!

Warm-up set - Hammer curls

Hammer curls 3x8 16kg

Rope pushdows 3x8 Number 10 on rack (no idea what weight they are)

EZ preacher curls 3x8 10kg/side + 1x8 12.5kg/side

Skull cruchers 3x8 5kg/side

Tricep kickbacks 3x8 10kg

Burn-out - Cable curls 25 reps

Any comments welcome, thanks for reading!

Shaun

 

[54und3r5]

go to google and search "Rippetoes starting strength" and have a shot of that routine mate!

Then research the diet part of this forum and ensure you get 5-6 meals down your neck every day

Appropriate training routine + good nutrition and rest = solid gains!

 

[shaunmac]

Legs today

Warm-up set - Leg press

Leg press 1x8 70kg 2x8 90kg

Squat 1x8 50kg 3x6 60kg

Calf raise 3x15 65kg

Leg curl 3x8 ??kg

Leg extension 1x2-3 (Was out of energy......)

Thanks

Shaun

 

[shaunmac]

Friday was shoulers.

Warm-up set - Shoulder press

Dumbell shoulder press 1x8 22kg 2x6 24kg

Barbell shrugs 1x8 80kg 3x8 90kg

Side raises 3x8 10kg

Rear dumbell fly 3x8 12kg

(Cant remember weights from back/chest days so ill try remember to report on them next week)

Thanks

Shaun

 

[shaunmac]

Not updated in a bit.

Started taking Universal Animal M Stak today, concentration is up for sure, feel very energetic indeed!

Was arms today.

Warm-up set - Hammer curls

Hammer curls 3x8 16kg

Rope pushdows 1x8 30kg on rack + 2x8 32.5kg

EZ preacher curls 3x8 12.5kg/side + 1x8 10kg/side

Skull cruchers 2x8 10kg/side + 1x8 12.5kg/side

Tricep kickbacks 3x8 12kg

Burn-out - Cable curls 20 reps

Hoping to get some okay-ish gains from the M Stak, will keep updated as I go along!

Thanks

Shaun

 

[craftybutcher]

Fúcking Matalan or was it Primarni?*

*I have them shorts

 

[shaunmac]

I think matalan lol

 

[shaunmac]

Nearly finished the M-Stack, absolutely zero results, wouldnt recommend it tbh, waste of £40......

 

[empzb]

similar stats to me, subbed to thread.

Routine looks a bit mental though, what's your diet like as well? and how old are you?

 

[shaunmac]

Im 20, tbh my diets pretty crap. Trying to get a meal of some sort in every 3 hours (i know it should be every 2) but its hard with working shifts etc.

 

[shaunmac]

On a different work out and have been for a few months, working okay.

PB's currently, not really came along much really, some have gone down but think im still gaining.

DB Bench 3x8 28kg

Deadlift 150kg x 1

Squat 3x8 55kg

DB Shoulder press 3x8 20kg

BB Shrugs 3x8 100kg

Standing calf raises 3x8 110kg

DB Concentration curls 20kg x 6

Currently taking Axis HT. Ive got an idol now who im following, called Scott Herman, joy to watch his video's and to see his facebook updates.

Here he is

Thanks for reading

Shaun

 

[bizzlewood]

please plan to have better traps and delts than him

 

[Ts23]

lol i wona see a video of ur lil arms benching 28key dumbs, will you do a vid and post it up matey on ur next chest day??

 

[shaunmac]

Why would that be funny? It's obvious all you want to do is laugh. Which isn't really that entertaining to me if I'm honest. I'm finding it hard enough to get bigger and stronger without people joking about it.

 

[shaunmac]

Not been on here in a while. Just came off my second D-Bol cycle yesterday. After my 1st cycle I got to 12.5 stone and kept it all. Now I'm at about 13st 5, would ideally like to keep above 13 stone. Did bench on Monday, 3x8 80kg, did deadlift for the first time in a few months Friday and squat, 4x8 80kg squat, 4 reps on 150kg DL, and 1 rep on 180kg. Was quite pleased with myself after that. Will post pics in a couple of weeks after I've got to a weight and stick to it!

Thanks for looking

Shaun

 

[shaunmac]

Another quick update. Started a new training plan. a 5x5 more strength based routine. never done anything like it before and i cant feel it, only started this week so not going to be silly and say im gaining already. heres an updated pic, off-cycle, and 2 weeks out of PCT, at just over 12.5 stone, struggling to keep weight on due to shabby diet and shifts at work nackering eating pattern.

Heres an updated pic

Thanks

Shaun

 

[shaunmac]

Got a new deadlift PB on friday. Got 190 x 4!

Was well chuffed with it

 

[shaunmac]

Not updated in a while. Rescently started a new training plan. What do you guys reckon?

Monday - Arms

Dips 3 x 10-12

Close grip smith bench 3 x 10

Barbell curl 3 x 10

Rope pushdown 3 x 10

Reverse cable curl 3 x 12-15

Skull crushers 3 x 10

Dumbbell preacher curl 3 x 10

Wrist curl 3 x 15-20

Tuesday - Legs

Squat 5 x 5 ( warm up first )

Leg extension 3 x 15

Leg curl 3 x 15

Stiff leg deadlift 3 x 10

Leg press 3 x 10-15

Standing calf raise 3 x 15-20

Seated calf raise 3 x 15-20 ( drop sets with low rep higher weight )

Wednesday - Shoulders

Seated smith press 5 x 5 ( warm up first )

Front + side raise 3 x 8 ( super set)

Dumbbell shrug 3 x 10

EZ upright row 3 x 10

Rear fly 3 x 10 ( or super set with another exercise )

Thursday - Back

Wide grip pull ups 4 x 5

Bent over row 3 x 10

Deadlift 5 x anything really

Close grip row 3 x 10

Lat pulldown + machine row 3 x 10 ( super set, swap first exercise weekly )

Friday - Chest

Barbbell bench 4 x 5-10

Dumbbell incline bench 3 x 10

Cable crossover 3 x 12-15 ( super set high + low )

Flys 3 x 10

Decline bench 3 x 10

Does that look okay? Too much? Too little? I'm after getting bigger and stronger. Been training 2.5/3 years now so feel I need to throw a few super sets in there.

Any advice welcome

Thanks

Shaun

 

[shaunmac]

Oops double post

 

[shaunmac]

Bit of an update. Well settled into my new gym, been there I think nearly 2 months.

Did legs today, given up on freeweight squats as they hurt my back, and I can't keep my form if I start putting anything above 70kg on.

Hack squat

2 warm up sets, no weight. 2 x 10 20kg/side

Leg press

1 x 12 64kg/side. 2 x 12 69kg/side

SLDL

3 x 10 65kg (dont enjoy these as they pump my lower back more than any other exercise)

Lying leg curl

2 x 12 15kg/side. 1 x 12 17.5kg/side

Standing calf raises (superset toes in and toes out)

2 x 12 number 5. 1 x 12 number 6

Seated calf raises

3 x 15 30kg/side

Leg extension (squeeze at top of last rep per set for 5 seconds)

1 x 12 15kg/side. 2 x 12 17.5kg/side

Thanks for reading!

Shaun