Zero2hero2013 -
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got any recomendations for a good routine for mass building?0
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agree with foxy & Tim for grips stuff. Although, I do use straps from time to time to give my hands a break as they're pretty damn beaten up with calluses. I can't use them for 1rm attempts though and don't want to either.
Mass building should involve heavy compounds as the base and then whatever additional assistance exercises you want to do for hypertrophy. Amount of fat gain really comes down to how far above maintenance cals you are. I was aiming for 2lbs per month.0 -
todays training, very short session:
squats: 1x8x90kg, 1x10x80kg,1x14x70kg, short 30 seconds to 1 minute between sets.
bench press, 1x10x50kg,1x10x60, 1x7x70kg,1x10x60kg,1x10x50kg
bent over row: 3x10x50kg
fin, said it was short lol0 -
Thats my kinda session!0
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did a legs session today with deadlifts.
think i did pretty good, my legs are aching already lol.
squats
1x10x60kg warm up,
1x5x90kg
3x5x100kg
1x4x110kg
1x5x60 kg holding for 5 seconds at the bottom perfect 90 degrees bend in knees. number 4 and 5 really burn lol especially after that session before it.
deadlifts
100x5, 130x5, 180x1 bad form but completed (more tired then i though) 150x3
leg extension machine, 1x5x59kg, 1x5x68kg 1x5x77kg,1x5c86kg, 1x5x95kg, trying to figure what my starting strength for the next session would be.
leg press, legs already hanging at this point,
1x10x290lbs, 1x8x360lbs, 1x8x405lbs, 1x8x380lbs
leg curls,
not much on this
2x5x60kg, 2x568kg
2x15 crunches, my core was so weak at this point. so called it a day.0 -
good session
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training today
bench press
1x5x60kg 1 min rest
1x5x70kg, 30 secs rest
1x4x70kg, 30 secs rest
1x4x70, 45 secs
1x4x70, 45 secs
1x5x70,60 secs
1x4x70, 60 secs
1x4x70 fin
incline dumbell press
6x5x22.5kg dumbells
1x4x22,5kg dumbells, set number 4.
dips
3x5 bw
4x3 bw
actually very intense workout but short. completed in around 45 mins but had some talking before and after.0 -
just wondering what you're reasoning for the short rest breaks is? Just because you were pressed for time or other?0
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i train within my lunch break so it needs to be under 1 hour maxiumum. preferably 45 mins which gives me a little time to eat lol.
also i like the exercises and it allows me to focus 110% on each task at hand rather then rushing through everything just to finish. im bulking for 6 months and giving this 2 months. only real aim is to gain some strength.0 -
todays training
deadlifts,
100x5 warm up
10 mins to complete as many lifts as possible, if i can achieve 15 i have to increase the weight by 5kg
3x5x130kg, under estimated my abilities with this. thought i would do 5 sets of 3 but managed 3 sets of 5 and had 3 mins left.
next session it will be 135. maybe even 140..... aiming for 4-5 sets of 3-5 reps
bent over row
4x5 reps 3x4 at 60kg
total reps at 60kg, 32 aim for 30-35, increase weight by 2.5kg next session,
standing ez bar curls, ez bar + 25kg, (think the ez bar is 3-6kg.. not sure)
4x5 reps, 1x6 reps, 2x7 reps
total 40, aim for 45, keep weight next session
lat pull down
started off at 150lbs, slight too heavy managed 4 then dropped to 137.5
so
1x4x150lbs, 4x5x137.5lbs, 2x4x137.5lbs
32 total aim for 45, weight on this machine goes up 5kg a time so i will try to increase reps upto 45 before increasing weight.
lying double leg raisers
1kg ankle weight, 3x10 reps, 1st straight, 2 set twisting and straight, 3rd set twisting only.0 -
trained early this monring,
7 sets 45 total reps aim
ohp
2x5x45kg, 5x6x40kg, probably need to start on 42.5kg next time
shoulder shrugs,
2x4x120kg, not the best ROM lowered weight. 5x7x80kg, next session 90kg
face pulls
2x7x setting 12. 3x6x, 2x5
side arm raises
5 x6x7kg i feel thats pathetic but it was all i could do, arms out straight ( i have long gorilla arms)
fin0 -
todays training, slight deviation form the original plan.
squats
1x10x60kg warm up
2x5x100kg
2x1x110kg
1x3x100kg
1x7x80kg
1x8x70kg
calf raises on leg press
5x8x505lbs
2x10x445lbs
leg curls
5x6x60kg
2x8x60kg
leg extensions
1x8x78kg
1x8x86kg
1x8x94kg
1x8x102kg
1x6x110kg
1x6x118kg
1x5x126kg
fin,
didnt know what i could do on the leg extension so was testing the water. going to start on 126kg next time so hope get a few more reps on it. the legs curls i might swap to last just to give a little more rest before hitting them again.0 -
my first fulll week of bulking is over and i am feeling pretty good, think i ate ok trained hard and trying to rest up. so just have to give it time.
impressed with the routine it fits me to a tee and the short rest pauses between so many sets really hits it home. gonna try and beat every single item oon that list, even if its by 1 rep im gonna best it.
really excited to see how my body is going to take to the constant food and heavy training and really want to see some real improvements in strength. going for 72.5kg on the bench tomorrow/ aiming to get over 30 reps in the 7 sets. that way i can up it again next week.
really feeling it the motivation at the moment. im ready for this!0 -
todays training,
bench press
1x5x60kg warm up
4x5x72.5kg
1x3x72.5kg
1x4x72.5kg
1x5x72.5kg
incline dumbell press
2x7x25kg dumbells
2x3x25
1x4x25
2x5x25
dips
5x5xbw
2x3xbw
cable cross overs, added a little extra.
5x8xsetting 6, was hard but kept good form and works deep. i use it as a pec strecher as well as i go forward 3 steps0 -
todays training
10 mins deadlift session
1x5x100kg warm up
2x3x140kg, 1x6x140kg, 1x5x140kg gonna go heavier next session
Bent over row barbell
4x5x62.5kg, 2x4x62.5kg, 1x5x62.5kg 33 total
lat pulldown
3x5x137.5kbs 2x6x137.5lbs, 1x4x137.5lbs 31 total
ez bar
5x6xezbar +25kg0 -
aching today, chest is sore and back and legs sigh... good signs though0
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todays training, very early again.
7x7x35kg, shoulders press are a weak point. i messed up collarbone that seem to pop out of joint. doesnt cause pain so much but can ache when going heavy,
shoulder shrugs
7x7x90kg going for 95kg next time. towards the last few rep on the last sets form got a little sloppy but generally not bad at all.
face pulls
7x7xsetting 12, very happy with this, heavier next week
side arm raises, slight bend in elbow. 7.5kg
5x7x7.5kg
fin0 -
todays training
squats
1x5x60kg
2x5x106kg
leg extensions
124kgx4
112x6
2x124x6
leg curls
4x7x80kg
squats
3x105kg
leh press
4x7x450lbs
leg extensions
2x6x112kg
leg curls
3x7x80kg0 -
Hey mate,
You can post you're results from when you finished cutting in this thread now http://www.myfitnesspal.com/topics/show/768568-october-finishers 0 -
todays training
4x5x75kg
3x4x75kg
very happy with this.
incline dumbell chest press
3x7x25kg
2x5x25kg
1x6x25kg
1x4x25kg
dips
2x5xbw
2x6xbw
1x3xbw starts to hurt shoulders so stopped at this point, think i am going a little to low.
cable crossovers
2x6xsetting 6
4x7xsetting 5
fin0 -
todays training
deadlifts
with in 10 mins
5x3x145kg very happy with this. upping by 5kg increments from now onwards starting to feel it hitting my limits
bent over row
7x5x60kg,
this fealt very good, kept form well, upping to 62.5kg nexy session. i dropped back this session to keep good form.
lat pull down
7x5x137.5lbs going to increase reps a little higher before increasing weight, 7x6 reps aim for next session.
bicep curls
2x7x15kg dumbells
5x7x20kg + ezbar ezbar curls
1x5x150lbs bicep curls machine negatives. ouch lol. was good though.
fin0 -
pulled my kneck on tuesday, so havent trained since. gonna rest up and start fresh next week. rather lose a week then risk serious injury.
hope everyones going strong!0 -
Basic Info:
Age: 27
height: 6ft 2 187cm
Weight: today i am 89kg dry, (not carrying much water)
Basicv background, previously overweight, 17st last march (2011) decided wanted to get healthy, started weight lifting.
So here are my before pics,
so that was then and this is now. i weigh 88kg so pretty close to the original wieght al though i am carrying water. where as last time i dropped all the water off. if that makes sense.
[img][/img]
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my kneck still isnt great.
yesterdays training.
bench press
1x6x60
5x5x77.5
1x4x77.7
1x2x77.5
3x1x90kg
incline dumbells
3x7x25kg
2x5x25kg
2x6xx25
cable crossovers
4x7xsetting 5
3x100 -
Yes Zero! Miring your back! Your pecs are starting to develop into a nice little pair of boobies too! Regards to your neck, it looks like its really long, but you already have massive traps, i wouldnt worry about it too much, but throw in some mega huge shrugs if you want!0
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cheers mate!
todays training, ive decided fo rthe next 3 months i am going to stop doing deadlifts ( i can hear the scream of nooo already lol)
i want to focus on getting wings and not just through redbull. so here is my new simple back routine.
seated cable row overhand wide grip
5x7xsetting 12, 1x6xsetting 12, 1x5xsetting 12
seated cable row overhand close grip
1x5xsetting 12
6x7xsetting 11
lat pull down wide underhand grip
6x7x137.5lbs
1x6x137.5lbs
lat pull down close underhand grip
7x7x137.5lbs
attempt 1 pull up fail lol! aching0 -
todays training
bench press
dont ask me why....
1x5x60
1x4x80
1x4x80 shoulders/chest aching so stopped
shoulder shrugs barbell
3x7x90kg
2x7x50kg
shrugs dumbells
4x7x35kg per db
face pulls
4x7xsetting 12
2x7xsetting 14
1x7xsetting 16
ohp
close grip
4x7x40kg
wider grip
3x7x40kg
fin0 -
todays training
feels like ages with no squatting lol
squats
1x40x15
1x80x8
extensions
1x10x90kg
1x3x122kg
curls
1x70x8
1x90x8 massive strength increase here!
squats
2x5x100kg
extensions
3x5x122kg
curls
3x8-100kg
press ups
1x10x close chest push ups
1x10 diamond plam push ups
1x10 wide stance push ups
1x10 close
1x10 diamon
1x10 wide
fin!0 -
been il for 2 days prior to today, so lacking in energy before i started
todays training
bench press
1x5x60kg warm up
5x7x70kg
1x6x70kg
1x5x70kg
making 46 total reps still with 30-45-60 sec rest
1 month ago it was
bench press
1x5x60kg 1 min rest
1x5x70kg, 30 secs rest
1x4x70kg, 30 secs rest
1x4x70, 45 secs
1x4x70, 45 secs
1x5x70,60 secs
1x4x70, 60 secs
1x4x70 fin
todays dumbell incline training
incline dumbell press
3x5x25kg
2x7x25kg
1x6x25kg
1x5x25kg 40 reps at 25kg per dumbell
a month ago
incline dumbell press
6x5x22.5kg dumbells
1x4x22,5kg dumbells, set number 4. 34 reps at 22.5kg per dumbell
also i did
cable crossovers
5x10xsetting 5 with what i think is really good controlled form defintely handling the weight much better then when i started. going to up to setting 6 again next week. form over strength is what i went for, now lets get some more strength lol.
generally very happy with progression. my chest looks considerably better and is growing rapidly compared to previous experiences.0 -
here is an updated chest pic,
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