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Newbie Trainer
Joined
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7 Posts
So i figured i would keep a journal to help me stay motivated and accountable. Currently wiegh 165lbs and looking to bulk to 200lbs. Have 2 years in the gym total time but havent been regular for 8 months now.

Stats


Bicep - 14.25 flex



Chest - 40.5



Thigh - 19.5



Calf - 14



Neck - 14



Weight 165









Goal

Bicep - 16.5

Chest - 47

Thigh - 24

Calf - 16.5

Neck - 16.5

Weight 200

Diet

Calories 4421

Protien 307.7g

Fat 181.2g

Carbs 388g

Split

28% p

30% f

42% c

Supplements

Taking size on maximum proformance, super pump, multi vit, and joint pain

The Workout

Chest will change weekly and rest will change monthly, going on critical bench program. Rest days -2 on 1 off 3on 2 off. Pics are attached



Day 1 - Chest

Flat Bench Press Warm up/10 145/5-6 155/3-4 170/1-2

Incline Bench Press 8 reps 5reps 3 reps

Dumbbell Flys 8 reps 8 reps 8 reps




Day 2- Legs

Squats

5 reps

4 reps

3 reps

Leg Extensions

10-12 reps

10-12 reps

10-12 reps

Leg Curls

10-12 reps

10-12 reps

10-12 reps

Calf extensions

8 reps

8 reps

15 reps

Day 3- Back

Weighted Pull ups

Until failure

Until failure

Until failure

Bent Over Barbell Rows

8 reps

8 reps

8 reps

Deadlifts

5 reps

4 reps

3 reps

T-Bar row

8 reps

5 reps

3 reps

Day 4- Shoulders

Military Press

6

4

3


Lateral Raise



8 reps

6 reps

4 reps

Shrugs

6 reps

8 reps

15 reps

Upright Rows

8 reps

8 reps

8 reps

Day 5- Triceps/Biceps

Close Grip Bench Press

8 reps

6 reps

4 reps

Close Grip Weighted Dips

until failure

until failure

until failure

Tricep Extensions

4 reps

6 reps

10 reps

Barbell Curls

6 reps

4 reps

3 reps

Alternating DB Curls

8 reps

6 reps

4 reps

Preacher Curls

10 reps

10 reps

10 reps





post-45698-143614201153_thumb.jpg

post-45698-143614201184_thumb.jpg

post-45698-143614201213_thumb.jpg
 

Attachments

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Newbie Trainer
Joined
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7 Posts
Discussion Starter · #2 ·
Did chest and legs the past 2 days been working 12 hour days so been super tired. Hit down 4400 cals without a problem both days and body feels pretty decent. Feels good to be back at it, love the pump.

Chest

Flat bb 145-5,155-3,170-2

incline 115-8,135-5,145-3

db flyes 25-8,30-8,35-8

Legs

Squat 5-205,4-225,3-245

Leg extension 10-100x3

leg curls 10-140x3

calf exntension 8-70x2, 15-80
 

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Newbie Trainer
Joined
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7 Posts
Discussion Starter · #4 ·
Been super busy at work so havent had time to update. Did back,shoulder and arms. Body feels great, other than the soreness from lifting such heavy weights:thumb:

Shoulders

Military Press 6-85,4-105,3-130

Lat Raise(front4, side4) 8-20,8-20,8-20

Shrug 6-65,8-75,15-75

Upright Rows 6-85,4-105,3-130

Back

Pullups 3 sets of 4, 20lbs

Deadlift 5-215, 4-285, 3-305

bb Rows 3 sets of 8, 105

Tbar row 8-70,5-115,3-135(not sure if bar weighs anything)

Arms

Close grip 8-35,6-50,4-55 (weight in plates on 1 side)

db extension 4-70,6-60,10-55

bb curl 6-85, 4-95,3-105

db curl 8-45,3-50,1-60 (reps per arm)

Diet (had it in a chart but it posts it like this)

Meal 1



#


Food



Calories

Protein

Carbs

Fat




3


Large Whole Egg(s)



225

18

3

15




0.5


cup, Cottage Cheese, 1%



77

14

3

1




1


Apple(s) (raw, large)



120

1

29

0




1


cup, Baby Spinach Leaves (raw)



12

1

2

0




8


oz, Milk (2%)



126.4

8.8

12

4.8




1


tbsp, Udo's Choice



132

0

0

14


Total



692.4

42.8

49

34.8


Meal 2



#


Food



Calories

Protein

Carbs

Fat




1


Banana(s) (med)



105

1

27

0




1


scoop(s), Optimum Nutrition 100% Whey



113

23

3

1




3


oz, Raisins



276

3

66

0




1


chocolate milk



208

8

26

8


Total



702

35

122

9


Meal 3



#


Food



Calories

Protein

Carbs

Fat




1


cup, Broccoli (raw)



24

2

4

0




3


tbsp, Ranch Dressing, fat free



48

0

12

0




4


oz, Tuna (canned)



128

32

0

0




1


tbsp, Mayonnaise



99

0

0

11




1


Orange(s) (large)



62

1

15

0




66


oz, Milk (2%)



1042.8

72.6

99

39.6


Total



1403.8

107.6

130

50


Meal 4



#


Food



Calories

Protein

Carbs

Fat




2


tbsp, Peanut Butter



200

10

4

16




1


Apple(s) (raw, large)



120

1

29

0




2


oz, Cheddar



218

14

0

18


Total



538

25

33

34


Meal 5



#


Food



Calories

Protein

Carbs

Fat




8


oz, Milk (2%)



126.4

8.8

12

4.8




8


oz, Steak (sirloin)



512

56

0

32




5


oz, Potatoes



135

4

30

0




0.5


cup, Carrots (raw)



26

0.5

6

0


Total



799.4

69.3

48

36.8


Meal 6



#


Food



Calories

Protein

Carbs

Fat




1


cup, Cottage Cheese, 1%



154

28

6

2




1


tbsp, Udo's Choice



132

0

0

14


Total



286

28

6

16




Calories

Protein

Carbs

Fat





daily total on this day



4421.6

307.7g

388g

181.2g


Macronutrient split goal



28%

42%

30%


Actual macronutrient split on this day:



27.8%

35.1%

37.1%


Actual grams per lb bodyweight (176 lbs) on this day:



1.75g

2.2g

1.03g


66 oz of milk is for whole day and is mostly chocolate milk
 
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