66Kg Monster!

[-FIGJAM-]

I did say that the waist was a typo. Im just under a 32 in pants size so 31.7 inches would be correct.

Hmmmm. I must have recorded it wrong because I just did a real poor measurement (with a camera computer cable and my tape at work) and got over 300mm.... Will remeasure soon and update the list.

[-FIGJAM-]

got to the bottom of the issue, measurements should all be in inches. Settings on my JEFIT Pro app were for cms and I was entering inches. Makes sense when I pull my head out of my arse and actually look at something

[Birds]

we all know the measurement of our wangs starts at the gap between your a-hole and ball sack. amiright?

It does? All this time I've been measuring from the base

And pushing the ruler hard against my pelvis

[TM7GTR]

lol whoops i'd just woken up when i posted, yes those measurements are in inches. Tracking your wang growth are you Birds?

[-FIGJAM-]

whilst drinking my awful Casein shake, I figured I'd update my log.

Calorie intake today (not including dinner) was around 2219, with dinner I am thinking around the 2500 calorie mark as I had a big bowl of paster with pork mince.... That had about 167g of protein in it, 100g of fat and 164g of carbs (no wonder ive got a grot gut)...

Workout tonight was Arms:

Preacher Curl:

20kg x 10 reps

30kg x 10 reps

30kg x 10 reps

30kg x 8 reps

Barbell Curl (had to use the EZ Bar for this tonight so not 100% sure):

25kg x 10 reps

25kg x 10 reps

30kg x 10 reps

30kg x 8 reps

30kg x 6 reps

Preacher Curl Machine Super Set with Hammer Curl using the machine:

20kg x 10 reps PC

20kg x 10 reps HC

20kg x 10 reps PC

20kg x 10 reps HC

20kg x 10 reps PC

20kg x 10 reps HC

20kg x 8 reps PC

20kg x 6 reps HC

Barbell Close Grip Bench:

30kg x 10 reps

30kg x 10 reps

30kg x 10 reps

35kg x 8 reps

Bench Dip:

25 reps

20kg x 20 reps

40kg x 15 reps

40kg x 15 reps

Cable Tricep Pushdown:

30kg x 10 reps

35kg x 10 reps

35kg x 10 reps

35kg x 10 reps

Thats all for arms. On a side note, I went and brought some chicken, rice and brocalli for lunch this week. I figue it should be close to 300 calorie meal with 30g of protein. I only cooked enough for tomorrow, but tomorrow night I will weigh it all to get a more accurate reading.

Cheers,

[NickR33]

Birds must be on one of those programs they advertise on porn sites;)

I'm having trouble bulking.... so I just did arms tonight... you should start every session with one or two of the big main lifts! smash yourself on that then move onto some smaller/iso stuff

I laugh at the guys who spend the same amount of time doing curl variations that it takes me to do cleans, overhead press, pull ups, dips, bent over rows etc... and they never seem to get any bigger...

[TTT]

Looks like a good solid program.

you are bound to make great gains on this

[TM7GTR]

I laugh at the guys who spend the same amount of time doing curl variations that it takes me to do cleans, overhead press, pull ups, dips, bent over rows etc... and they never seem to get any bigger...

Looks like a good solid program.

you are bound to make great gains on this

this. dude what are you eating to only get 2219... i think i might use your diet for my cut

[Birds]

A whole day devoted to arms, come on brah

Should be doing that shit at the end of your respective push/pull session, and struggling at it because you already screwed your arms doing exercises that used them. You got more preachers than all the churches in Texas, more curls than MJ at age 10...

[TM7GTR]

You got more preachers than all the churches in Texas, more curls than MJ at age 10...

hahaha love this

[-FIGJAM-]

idea behind it is volume training. We also go 5 days a week which is why we split it up so much. We have the luxury of being able to hit every body part once a day.

biceps were in a hell of a lot of pain after this workout yesterday, especially the supersets.

if this is the best way to train I dont know, I dont pretend to be an expert, I just make sure that at the end of the workout I am hurting.

[Dani Boi]

Although I 100% agree with what's been said you guys should really stop telling him what to do, I'm pretty sure he got the jist of the benefits of compounds a long time ago. If he wants to devote a day to arms then let him do it, not optimal though!

Chicken, brown rice, veg and olive oil is a healthy and easy way to get calories in so do that. You can also freeze them if you are time constrained like myself (although I recommend cooking the chicken as you need it, tastes horrible after its been frozen)

[Birds]

We're just trying to save him time and effort. He does in 5 days what he could do in 2, to achieve the same results. Better yet, he can repeat those 2 days later in the week and end up with better results.

Volume training is good but you're leaving a whole week between working that muscle again...so not only are you running it into the ground during your workout (there is such a thing as breaking muscle down too much), you have an excessive recovery period IMO. I just don't see the point to being so concerned with food intake (re: bulking) if you're going to ignore the usual recommendations for gaining size at the gym.

tl;dr: what Nick said.

[TM7GTR]

idea behind it is volume training. We also go 5 days a week which is why we split it up so much. We have the luxury of being able to hit every body part once a day.

biceps were in a hell of a lot of pain after this workout yesterday, especially the supersets.

if this is the best way to train I dont know, I dont pretend to be an expert, I just make sure that at the end of the workout I am hurting.

Jut a friendly word of advice, any "volume" training you do for back and chest exercises is working the hell out of your bi's and tri's. Simply put, having an arms day without optimal rest means you're often in a catabolic state. Eating more will aid this, that's why we're saying you NEED to eat more.

[TTT]

Lol at volume training.

Volume training (which is actually German volume training) is not what you are doing there.

What you are doing is creating your own theory from different things you and your mates have read somewhere.

It's ok. Most people do this.

But please, do yourself a favour and don't waste too much time and energy.

1. Hurting at the end of your session does not always equal good workout.

2. Soreness next day is not a good measure of a good workout.

3. Training 5 days a week does not mean its better than training 3 days a week.

[-FIGJAM-]

Didnt get to the gym last night, had a late meeting and oztag. Last weeks workout looked like this:

Shoulders:

Shoulder Press:

20kg x 10 reps

30kg x 10 reps

30 kg x 10 reps

Dumbbell Arnold Press: Really noticed my shoulder start to burn on this so I had to be real careful.

10kg x 10 reps

10kg x 10 reps

10kg x 8 reps

Dumbbell Lateral Raise:

7kg x 10 reps

7kg x 10 reps

8kg x 8 reps

Cable Front Raise:

10kg x 10 reps

10kg x 10 reps

10kg x 10 reps

Cable Rotator Cuff:

10kg x 10 reps

10kg x 10 reps

10 kg x 10 reps

Bent Over Delt Raise:

5kg x 10 reps

5kg x 10 reps

7.5kg x 8 reps

Had I made it last night, would have been the same workout only with 4 sets instead of 3.

[Birds]

You've got more raises than a bank exec, more cables than a suspension bridge etc. Simplify dude! You're not a bodybuilder (yet) trying to craft every head on every muscle. What's the point of icing/decorating a cake if the thing is no bigger than a pancake?

[TTT]

Edited May 9, 2012 by TTT

[-FIGJAM-]

just out of interest as I havent seen them. But what do your workouts look like?

also height, weight bf% etc?

[Dose Pipe Sutututu]

You need to do more compound exercises & core exercises

Relax on the toning business until you reach your target size and weight.