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Merat
11-15-08, 5:47 pm
Yo,

My names Merat, im 17 been training for a year love the iron game, I do Martial arts as well but I love bodybuilding just as much. I burn alot through training, just realised I train 9 hours on average in martial arts coupled with 4 hours in the gym.

My diet is clean but may need to be worked on due to such a demand in calories.

Ive made good gains but need to change my routine as Ive done it for a year, this was my routine:

Mon: Upperbody High rep
Tues: Lowerbody High Rep
Wed: Rest
Thurs: Upperbody Low Rep
Friday: Lowerbody Low Rep
Sat and Sun: Rest

Dont know why but Im kind of scared to do body parts due to somone telling me they didnt provide enough muscle growth unless you were "assisted" or had good genetics, contreversial and Im not saying I agree infact I wouldnt mind doing such a splut but he seemed pretty knowledgble so I just stuck with the routine above but I kind of need some help to create a new routine if thats ok?

As a martial artist theres always a comeptitive edge with me so its either 110% or im not doing it at all.

Hope you guys like my log when it starts to get rolling.

Merat
11-16-08, 12:50 pm
Im going to give the benefit of the doubt and do a body part split, adpated from a routine from the animal pak website itself!

Monday: Chest/Calves/Abs

Chest
Pushups: 1 warmup set
Incline Bench Press: 4 Sets x 10, 8, 6, 6
Flat Bench Dumbbell Press: 4 Sets x 10, 8, 6, 6
Flat Bench Dumbbell Flyes: 3 Sets x 12, 10, 8
Pushups: Immediately following the last set of dumbbell flyes, finish the chest with one set of pushups to failure

Calves
Standing Calf Raises: 4 Sets x 20, 15, 15, 12

Abs
Abs circuit with exercises

Tuesday: Legs

Legs
Squat: 4 Sets x 12, 10, 8, 6
Leg Press: 4 Sets x 10, 8, 6, 6
Leg Extensions: 3 Sets x 10, 8, 8
Wide Stance Deadlifts 4x 12, 10, 8, 6


Wednesday: Biceps/Triceps/Abs

Biceps
Seated Preacher Curls: 4 Sets x 12, 10, 8, 8
Standing Dumbbell Curls: 4 Sets x 10, 8, 8, 6
Dumbbell Hammer Curls: 3 Sets x 10, 8, 8

Triceps
Skull Crushers: 4 Sets x 12, 10, 8, 8
Close Grip Bench Press: 4 Sets x 12, 10, 8, 8
Cable Pushdowns: 3 Sets x 12,10, 8

Abs
Abs circuit with exercises

Thursday: Hamstrings/Back/Calves

Hamstrings
Wide Stance Deadlifts: 5 Sets x 12, 10, 8, 8, 6
Lying Leg Curls: 4 Sets x 12, 10, 10, 8
Standing Leg Curl: 3 Sets x 12, 10, last set to failure

Back
Wide Grip Pull-Ups: 3 Sets x to failure each set
Bent-over Barbell Rows: 4 Sets x 12, 10, 10, 8
Seated Cable Rows (close grip): 3 Sets x 10, 10, 8


Calves
Calf Raises on Leg Press Machine: 4 Sets x 20, 20, last set to failure

Friday: Shoulders/Traps/Abs

Shoulders
Barbell Shoulder Press: 4 Sets x 12, 10, 10, 8
Arnold Dumbbell Press: 3 Sets x 10, 10, 8
Front Dumbbell Raises: 2 Sets x 10, 10
Side Dumbbell Raises: 2 Sets x 10, 10

Traps
Barbell Shrugs: 4 Sets x 12, 10, 10, 8
Upright Rows: 4 Sets x 10, 10, 10, 8

Abs
Abs circuit with exercises


What do you guts think, this weekend was a rest for me so will start to utilise this on Monday

Many Thanks
-Merat

Merat
11-16-08, 1:42 pm
Note: The routine above was just a structure so I might change the excercises on the day but the same structure of workouts etc.

firsthorseman97
11-17-08, 10:10 am
I'm subbed. Five days straight might really wear on you. If you find that happening, add in a rest day somewhere or eliminate your arm day and just add them to another day(s). Once you get going on this routine you'll figure out what works for you and what doesn't.

Merat
11-18-08, 8:50 am
Legs today...

Leg Press:
1st set: 200kg for 12 reps
2nd set: 210kg for 10 reps
3rd set: 220kg for 8 reps
4th set: 230kg for 8 reps

Leg Extensions:
1st set: 40kg for 12 reps
2nd set: 50kg for 10 reps
3rd set: 55kg for 8 reps
4th set: 60kg for 6 reps

BB Back Squats:
1st set: 80kg for 12 reps
2nd set: 85kg for 10 reps
3rd set: 90kg for 8 reps
4th set: 95kg for 6 reps

Wide Stance deads:
1st set: 80kg for 12 reps
2nd set: 85kg for 10 reps
3rd set: 90kg for 8 reps
4th set: 95kg for 6 reps

All in all Good workout

Since I smashed alot of PB's whilst away from the forums (doing 5X5) and havnt logged them, they are:

BB Back Squats: 105kg for 5 reps
Deadlifts: 105kg for 5 reps
Leg Press: 255kg for 6 reps
Bench press: 57.5kg for 5 reps

I weigh at the moment 63kg at a height of 170cm

Merat
11-18-08, 9:17 am
Firsthorseman97 This is how I am going to set up my weekly routine...

Monday: Chest/Calves/Abs
Tuesday: Legs
Wednesday: Biceps/triceps/abs
Thursday: Rest
Friday: Hams/Back/Calves
Sat: Shoulders/Traps/Abs
Sun: Rest

Also most of the guys here are imperial uses im guessing? Ill convert the poundages for you with the kg for now on to make it easier for you to understand what Im actually lifting.

For example the Leg Press I did on my workout today:

Leg Press:
1st set: 200kg/441lbs for 12 reps
2nd set: 210kg/463lbs for 10 reps
3rd set: 220kg/484lbs for 8 reps
4th set: 230kg/507lbs for 8 reps

firsthorseman97
11-18-08, 9:21 am
I'm pretty good at converting so no worries from me. If you start to feel too beat up during this routine don't hesitate to do bi's with chest and tri's with shoulders to give yourself an extra day of rest. Be sure to listen to your body. I'm looking forward to your progress with your new split.

Merat
11-18-08, 9:27 am
I'm pretty good at converting so no worries from me. If you start to feel too beat up during this routine don't hesitate to do bi's with chest and tri's with shoulders to give yourself an extra day of rest. Be sure to listen to your body. I'm looking forward to your progress with your new split.

Thanks man, Yeah Im prone to overtraining but not from weights actually from martial arts.

I use to be very good at Taekwondo, but stopped due to issues with my coach (wouldnt let me compete due to whole team neevr being ready for comps).

I made gains as I only trained 2 hours 3 times a week, now im doing heavier training, 3.5hours per session of the 3 days I train in a week. Plus the training is harder as its MMA, Muay thai and bjj, more full contact then taekwondo will ever be.

Now Its damn to hard to actually gain from this and training heafty with the martial arts for me, is a big appitite killer despite ironically raising my needs for kcals.

Was thinking if it came to it, to stop doing martial arts in the hope to keep my bodybuilding efforts alive...hard choice to make and need to think of a another option if I can...

firsthorseman97
11-18-08, 9:39 am
Your only 17 so you have plenty of time to figure out what direction you want to take your life. just make sure you enjoy what your doing.

If your finding it hard to eat try downing some shakes. I'm not saying go on a liquid diet but they are good in a pinch, especially if you need to get your macros in and you can't bring yourself to eat. You just might have to suck it up and force feed yourself. Lifting is the easy part, diet is what's hard.

Merat
11-21-08, 6:40 am
Firsthorseman97 thank you for your wise and helpful words, your aboslutley right about just enjoying what I do.

Did Arms the day before yesterday forgot to post it up, so will do now, doing back today but wont be able to log it up and im busy till monday and will not be able to use the net unless it is for the purpose of my studying (got some asignments that need finishing), so ill just log Whatever I do monday.

Arms done at 19th Novemeber 2008

Single DB Preacher curls:
1st set: 12kg/26lbs Dumbell for 12 reps for each arm
2nd set: 14kg/31lbs dumbell for 12 reps for each arm
3rd set: 16kg/35lbs dumbell for 8 reps for each arm
4th set: 16kg/35lbs dumbell for 8 reps for each arm

Standing EZ Bar Curls:
1st set: 15kg/33lbs plus the EZ Bar for 12 reps
2nd set: 17.5/39lbs plus the EZ Bar for 12 reps
3rd set: 20kg/44lbs plus the EZ Bar for 10 reps
4th set: 22.5kg/50lbs plus the EZ Bar for 8 reps

Dumbell Hammer curls:
1st set: two 10kg/22lbs dumbells for 12 reps
2nd set: two 12kg/26lbs dumbells for 10 reps
3rd set: two 14kg/31lbs dumbells for 8 reps
4th set: two 16kg/35lbs dumbells for 6 reps

Skull Crushers with EZ Bar:
1st set: 15kg/33lbs plus the EZ Bar for 12 reps
2nd set: 17.5/39lbs plus the EZ Bar for 11 reps
3rd set: 20kg/44lbs plus the EZ Bar for 10 reps
4th set: 22.5kg/50lbs plus the EZ Bar for 8 reps

Close Grip Bench press:
1st set: 40kg/88lbs for 12 reps
2nd set: 42.4kg/94lbs for 10 reps
3rd set: 45kg/99lbs for 9 reps
4th set: 47.5kg/105lbs for 8 reps

Cable Pushdowns (forgot the poundages!)
1st set done for 12 reps
2nd set done for 10 reps
3rd set done for 8 reps
5th set done for 8 reps

Training arms on a single day seems ok to me, I recovered fast from this workout, allows me to emphasise my arms and a muscle group and bodybuilding is all about Recovary.

I do remember vaugley when training In iran when I missed by arm excercises in my upperbody lift due to feeling sick, next day did arms felt fuckin great and could have sworn my arms responded with some new growth so I have good feelings about training them sepratley.

Merat
11-21-08, 6:57 am
Forgot to also add my lil ab superset I did at the end...

Did the following for 3 sets:
V ups with 15kg plate for 20 reps
hanging leg raises 20 reps

firsthorseman97
11-21-08, 8:48 am
Strong workout! You put in some good work on that one. Sounds like your enjoying this new split so far. Have a good back workout today and enjoy your weekend.

Merat
11-24-08, 5:53 am
Todays workout done at 6:30 nice n early when the gym opens...
Chest/Calves/Abs

Warm up set:
20 push ups (slow contraction and chin touching the ground)

Incline Dumbell Flat Bench Press:
1st set: two 18kg/40lbs dumbells for 10 reps
2nd set: two 20kg/44lbs dumbells for 8 reps
3rd set: two 20kg/44lbs dumbells for 8 reps
4th set: two 22kg/49lbs dumbells for 6 reps

Barbell Bench Press:
1st set: 47.5kg/105lbs for 10 reps
2nd set: 50kg/110lbs for 8 reps
3rd set: 52.5kg/116lbs for 6 reps
4th set: 52.5kg/116lbs for 5 reps

Dumbell Flyes:
1st set: two 12kg/26lbs dumbells for 12 reps
2nd set: two 14kg/31lbs dumbells for 10 reps
3rd set: two 16kg/35lbs dumbells for 8 reps

Straight after the Dumbell flyes perfomed push ups to failure, strict form, slow contraction and chin touchin floor eye lookin forward etc:
Managed 10 reps, my chest felt like it was about to explode!

Hack squat calf raises:
1st set: 60kg for 35 reps
2nd set: 70kg for 30 reps
3rd set: 70kg for 26 reps
4th set: 75kg for 15 reps

Ab superset for 3 rounds:
V ups with 20kg plate for 12 reps
12 hanging leg raises

Good workout, did the job and that was that...

firsthorseman97
11-24-08, 7:21 am
Great workout! No doubt your chest was ready to explode after that. Keep up the hard work. How do you like the new split so far? Too soon to tell?

Merat
11-24-08, 7:45 am
Great workout! No doubt your chest was ready to explode after that. Keep up the hard work. How do you like the new split so far? Too soon to tell?


I like it, I think Im recovering well from it and im getting pumps no matter what bodypart im training at a consistant rate, however it may be too soon to speak but from what im seeing at the moment, good dunno why I gave it so much flak in the first place.
I blame to huge amount of info on training that condradicts each other at time.

I noticed its giving more shape to my muscles as it actualy sculpting it as well as being used as a purpose for mass.

Bring on legs tomorow!

Merat
11-25-08, 12:34 pm
woke up in the morning and felt dead...I think my mma training has driven me towards the effects of overtraining, was sleepy, mentally not there...damn so early on as well. got home last night at 11:30pm slept at 12pm, woke up 5am ate food got ready and got to the gym, at 6ish to train, it was the only time I could train...hell I cant even remember the poundage I lift...hate to say it but...I think I may need to re think things.

firsthorseman97
11-25-08, 12:48 pm
woke up in the morning and felt dead...I think my mma training has driven me towards the effects of overtraining, was sleepy, mentally not there...damn so early on as well. got home last night at 11:30pm slept at 12pm, woke up 5am ate food got ready and got to the gym, at 6ish to train, it was the only time I could train...hell I cant even remember the poundage I lift...hate to say it but...I think I may need to re think things.

Maybe cut your workouts back to two exercises per bodypart such as for chest one week hit incline press and flyes then the next week hit flat press and crossovers or whatever. if your lifting heavy and hard, you'll grow. You definitely need more sleep than your getting. Can you catch a power nap during the day or just get to bed earlier?

Merat
11-25-08, 1:50 pm
Maybe cut your workouts back to two exercises per bodypart such as for chest one week hit incline press and flyes then the next week hit flat press and crossovers or whatever. if your lifting heavy and hard, you'll grow. You definitely need more sleep than your getting. Can you catch a power nap during the day or just get to bed earlier?

Unfortunatly on training days for mma I get home at 11ishpm earliest, power naps well depends on the day but usually no unfortunatly...

Merat
11-26-08, 9:05 pm
I decided fella to go back to my upper/lower split because there was infact NOTHING wrong with it!

I only changed to see if a new split will bring out some growth in me, what it did do was bring out the effects of overtraining in me! So stick to what I know and as they say "if aint broke...why fix it"

Hope I dont seem pussying out in anyway...
will make sure im going to make somthing out of this!

yours faithfully

Merat

Merat
12-01-08, 8:09 am
Upperbody Hypertrophy

Quick Warm up:
Plyo push ups (everything off the ground) x8
normal push ups x8

Incline DB Bench press
1st set: Two 16kg Dumbells for 15 reps
2nd set: Two 18kg Dumbells for 12 reps
3rd set: Two 18kg Dumbells for 12 reps
4th set: Two 20kg Dumbells for 12 reps

EZ Bar Underhand Grip Bent Over Rows
1st set: EZ Bar plus 30kg for 15 reps
2nd set: EZ Bar plus 35kg for 12 reps
3rd set: EZ Bar plus 35kg for 12 reps
4th set: EZ Bar plus 40kg for 10 reps

Hammer Macine Shoulder Press
1st set: 30kg for 15 reps
2nd set: 35kg for 12 reps
3rd set: 35kg for 12 reps
4th set: 40kg for 12 reps

Lat Pulldown
1st set: 40kg for 15 reps
2nd set: 40kg for 12 reps
3rd set: 40kg for 12 reps
4th set: 45kg for 10 reps

EZ Bar Curls
1st set: EZ Bar plus 12.5kg for 15 reps
2nd set: EZ Bar plus 14kg for 12 reps
3rd set: EZ Bar plus 14kg for 12 reps
4th set: Dropped the weight to do 21's, with EZ Bar plus 10kg 7 reps bottom 7 reps top

Tricep Pulldown:
1st set: 20kg for 12 reps
2nd set: 20kg for 12 reps
3rd set: 20kg for 12 reps
4th set: 15kg for 15 reps

firsthorseman97
12-01-08, 8:18 am
Solid workout. Great way to start the week.

Merat
12-03-08, 5:46 am
Solid workout. Great way to start the week.

Thanks man, yeah the weekend refuelled my energy tank, im like a formula 1 car rearing to go!

Lowerbody Hyper today

Leg press
1st: 200kg for 12 reps
2nd: 220kg for 12 reps
3rd: 240kg for 10 reps
4th: 260kg for 8 reps

Leg curls:
1st: 40kg for 15 reps
2nd: 45kg for 15 reps
3rd: 50kg for 12 reps
4th: 55kg for 10 reps

Back Squats
1st: 80kg for 15 reps
2nd: 85kg for 12 reps
3rd: 60kg for 15 reps
4th: 85kg for 8 reps

Deadlifts
1st: 55kg for 15 reps (too light..)
2nd: 70kg for 12 reps
3rd: 75kg for 12 reps
4th: 80kg for 12 reps

Calf raises on Hack Squat Machine:
1st: 50kg for 30 reps
2nd: 50kg for 34 reps
3rd: 50kg for 30 reps
4th: 50kg for 30 reps

Was chatting to guy in my gym hes a PT solid build about 13stone but prob 5'7/5'8 hes a rugby guy and man hes fast, strong a well rounded athlete. He told me at 17 he ran 100m in 10.6...man the athlete side of me is kickin, was thinking if I could EVER equal that...now I dont know my 100m time , dont claim to be amazingly fast but what dosnt kills you only makes you stronger so im gunna try maybye get faster and stronger which will go great with my MMA.

firsthorseman97
12-03-08, 6:35 am
Keep doing what your doing because it seems to be working for ya. That workout looked brutal. Your definitely putting in the work.

Merat
12-04-08, 7:21 am
Upperbody Low reps

Incline DB Bench Press
1st: Two 20kg Dumbells for 8 reps
2nd: Two 22kg Dumbells for 7 reps
3rd: Two 24kg Dumbells for 6 reps
4th: Two 24kg Dumbells for 6 reps

Bent Over Barbell Rows- Underhand Grip
1st: 50kg for 8 reps
2nd: 55kg for 8 reps
3rd: 60kg for 6 reps
4th: 65kg for 6 reps

Ez Bar Bicep Curls
1st: 18.5kg plus the EZ Bar for 8 reps
2nd: 20kg plus the EZ Bar for 8 reps
3rd: 20kg plus the EZ Bar for 6 reps
4th: 25kg plus the EZ Bar for 6 reps

Tricep Pulldown
1st: 20kg for 8 reps
2nd: 25kg for 6 reps
3rd: 30kg for 6 reps
4th: 25kg for 8 reps

firsthorseman97
12-04-08, 8:42 am
Solid Upper workout. Strong rowing. Keep it up.

ironshaolin
12-04-08, 9:23 am
Whats up, Merat. Whats your martial style? Good to see you getting into the iron game at this age. Those workouts look good. Honestly, if I was you, I would keep doing the upper/lower split if you want to work a split routine. I'm a martial artist too. I'm sure you know that punching power is a whole body move, not just a single muscle movement. Therefore I don't see the purpose of bodypart training for martial artists anymore, focus on movement specific training. I've gone through all the bodypart splits, what I'm doing now works much better.

Merat
12-04-08, 11:15 am
Whats up, Merat. Whats your martial style? Good to see you getting into the iron game at this age. Those workouts look good. Honestly, if I was you, I would keep doing the upper/lower split if you want to work a split routine. I'm a martial artist too. I'm sure you know that punching power is a whole body move, not just a single muscle movement. Therefore I don't see the purpose of bodypart training for martial artists anymore, focus on movement specific training. I've gone through all the bodypart splits, what I'm doing now works much better.

Yo ironshaolin, yeah I train in Muay Thai, BJJ, and do a lil sub grappling and do a mma session too to bind it all together. I know a strong punch is a whole body movement, legs and hips allowing maximum power to be unleashed via the arm!

Merat
12-08-08, 10:18 am
Forgot to post up my low rep lowerbody day, didnt have time!

Today was: Upperbody supersets

Warmed up with jump rope....

On to the supersets!

Rest period between each set: 20 seconds

Barbell Bench Press supersetted with Bent over EZ Bar Rows
1st set: 45kg for 12 reps followed by EZ plus 30kg for 12 reps
2nd set: 45kg for 12 reps followed by EZ plus 30kg for 12 reps
3rd set: 45kg for 10 reps followed by EZ plus 30kg for 12 reps
4th set: 45kg for 7 reps followed by EZ plus 30kg for 12 reps

Hammer Machine Shoulder press supered with lat pulldown
1st set: 30kg shoulder press for 12reps followed by 40kg pulldown for 12reps
2nd set: 30kg shoulder press for 12reps followed by 40kg pulldown for 11reps
3rd set: 30kg shoulder press for 10 reps followed by 40kg pulldown for 10 reps
4th set:30kg shoulder press for 10 reps followed by 40kg pulldown for 8 reps

EZ Bar Bicep Curls supered with tricep pulldown
1st: EZ bar plus 10kg for 12 reps followed by 20kg pulldown for 12 reps
2nd: EZ bar plus 10kg for 12 reps followed by 20kg pulldown for 12 reps
3rd: EZ bar plus 10kg for 10 reps followed by 20kg pulldown for 10 reps
4th: EZ bar plus 10kg for 10 reps followed by 20kg pulldown for 8 reps

Only took aprox 20mins maybye few mins more, VERY pumped and was very intense....20 seconds is not alot at all lol enough time to take a single breath maybye lol!

firsthorseman97
12-08-08, 10:46 am
Damn Merat! You tore thru that workout. 20 sec rests are not very long at all. That was definitely intense! Keep up the hard work!

Merat
12-10-08, 5:24 am
Lowerbody Supersets

Warm up: Quick Shadow Boxing

All supersets done with 20 second Rest between rounds

Back Squats supered with deadlifts
1st round: both done at 60kg for 12 reps
2nd round: both done at 60kg for 12 reps
3rd round: both done at 60kg for 12 reps
4th round: both done at 60kg for 12 reps
Note: prehaps a little too light but intense none the less

Leg Press superset with leg curls
1st,2nd,3rd round done at: 200kg for 12 reps and 40kg for 12 reps
4th round: 200kg for 11 reps and 40kg for 12 reps

Calf Raises on hack squat machine:1st set: 50kg for 35 reps
2nd set: 50kg for 20 reps
3rd set: 50kg for 20 reps
4th set: 50kg for 17 reps
Note: done with 20 second rest between sets

firsthorseman97
12-10-08, 6:40 am
Squats supersetted with deads! Damn! Your crazy! I like it! Great workout!

Merat
12-12-08, 4:46 am
Upperbody Low Reps

Warm up:
Some Shadow boxing, Push ups and diverbombver push ups followed by dynamic stretching

Barbell Bench Press
1st set: 50kg/110lbs for 5 reps
2nd set: 55kg/121lbs for 5 reps
3rd set: 57.5kg/127lbs for 5 reps
4th set: 60kg/132lbs for 5 reps (PB)
Considering im 63kg/139lbs, not too shabby I think...

Bent Over (underhand grip) Barbell Rows
1st set: 50kg/110lbs for 6 reps
2nd set: 55kg/121lbs for 6 reps
3rd set: 60kg/132lbs for 6 reps
4th set: 62.5kg/138lbs for 6 reps (PB)

EZ bar Curls
1st set: 18.5kg/41lbs plus the EZ bar for 6 reps
2nd set: 20kg/44lbs plus the EZ bar for 6 reps
3rd set: 22.5kg/50lbs plus the EZ bar for 6 reps
4th set: 25kg/55lbs plus the EZ Bar for 6 reps (PB)

Standing Overhead single dumbell tricep extension
1st set: 16kg/35lbs Dumbell for 8 reps
2nd set: 18kg/40lbs Dumbell for 8 reps
3rd set: 20kg/44lbs Dumbell for 6 reps
4th set: 20kg/44lbs Dumbell for 8 reps
Never done these before, good change from pulldowns and close grip benches, will bust out weighted dips next low reps upper day!

Finished off with:
3 sets of swiss ball static push up holds
2 sets of neck crunches to failure, 1 set side to side, 1 set noding

B Con
12-12-08, 6:15 am
A lot of good stuff going on in here. Consider me subbed. Thanks for stopping by my journey.

firsthorseman97
12-12-08, 6:37 am
Congrats on the PBs! You are definitely training your ass off! Keep killin' it!

Merat
12-12-08, 7:47 am
Congrats on the PBs! You are definitely training your ass off! Keep killin' it!

thanks man, My goal is to my own weight for 5 reps on the bench, than do it for maybye 8+ etc.

Current lifts pb so far:

BB Bench Press: 60kg for 5 reps
Squat: 107.5kg for 5 reps
Deadlifts: 107.5kg for 5 reps
Leg press 260kg for 6 reps
One arm DB bench press: 24kg dumbell each arm for 5 reps (can do more, wasnt too hard)

Merat
12-12-08, 5:05 pm
Man martial arts is taxing on the body....my recovary aint good, today I popped my shoulder out slightly, popped it back in myself, went to training still after couple rounds of sparring the pain was unbearable.

If im honast all the martial arts I do is hurting my gains...need to make a concious decision which I want more...right now im leaning to bodbuilding because ive knocked guys out....but those lbs of muscle you see slapped on you after months of hard work is alot more rewarding...damn aint life a bitch....

Merat
12-13-08, 11:42 am
Didnt do squats and deads due to injuries in my shoulder joints feels alot better already, can shadow box but didnt know how it react if I started to pull heavy weight etc, didnt wanna take a chance.

Anywho enough talkin bout my battle wounds lol

Lowerbody Low reps

Warm up:
Shadow boxing

Leg Press:
warm up: 150kg for 20 reps
1st set: 220kg for 6 reps
2nd set: 240kg for 6 reps
3rd set: 260kg for 6 reps
4th set: 270kg for 6 reps (PB)

Leg Curls
Warm up set: 45kg for 12 reps
1st set: 60kg for 6 reps
2nd set: 60kg for 6 reps
3rd set: 65kg for 6 reps
4th set: 65kg for 6 reps

Calf raises on hack squat machine
1st set: 50kg for 35 reps
2nd set: 55kg for 30 reps
3rd set: 60kg for 30 reps
4th set: 65kg for 25 reps

firsthorseman97
12-13-08, 4:08 pm
Nice workout Merat. Puttin' up another PB, great job. Take care of those joints.

Merat
12-29-08, 6:27 am
Damn its been a while since I last posted, dont worry still hitting it hard in the gym just forgot to log my training!

Today was: Upperbody (aiming for 10-12 reps)

3 sets of wide grip chin ups:
1st set: 9 reps
2nd set: 7 reps
3rd set: 6 reps

Incline DB press:
1st set: 28kg/61.7lbs for 12 reps
2nd set: 32kg/70.5lbs for 12 reps
3rd set: 36kg/79.4lbs for 12 reps
4th set: 40kg/88.2lbs for 12 reps (PB)

Bent over BB Rows:
1st set: 45kg/99.2lbs for 12 reps
2nd set: 50kg/110.2lbs for 12 reps
3rd set: 55kg/121.3lbs for 10 reps
4th set: 55kg/121.3lbs for 10 reps

Seated DB Shoulder Press:
1st set: 24kg/52.9lbs for 12 reps
2nd set: 28kg/61.7lbs for 12 reps
3rd set: 32kg/70.5lbs for 10 reps
4th set: 32kg/70.5lbs for 10 reps

One arm hammer machine rows:
1st set: 20kg/44lbs each arms for 12 reps
2nd set: 30kg/66.1lbs each arm for 12 reps
3rd set: 35kg/77.2lbs each arm for 12 reps
4th set: 40kg/88.2lbs each arm for 10 reps

Did one set of "twenty ones" with EZ bar plus 27.6lbs which is pretty light but felt forarm pain when I increased the weight for the next set so stopped and did 3 sets of seated hammer db curls instead...

Alternating Seated Hammer curls strict form:
1st set: 10kg/22lbs per arm for 12 reps
2nd set: 12kg/26.5lbs per arm for 10 reps
3rd set: 12kg/26.5lbs per arm for 10 reps

Tricep Rope pulldown:
1st set: 15kg/33.1lbs for 12 reps
2nd set: 17.5kg/38.5lbs for 12 reps
3rd set: 20kg/44.1lbs for 10 reps
4th set: 22.5kg/49.6lbs for 10 reps

Good workout pumps everywhere felt swole after!

firsthorseman97
12-29-08, 6:44 am
You put in a lot of volume. Great workout! Congrats on the PB. Way to train smart with that forearm. Keep up the hard work.

B Con
12-29-08, 7:59 am
Holy volume. Great work M. That just looked intense.

Merat
01-04-09, 2:13 pm
Ah right guys, ive been building mass for about what 1 yr and a month/two months now, im bigger, havnt put much fat and most of it is muscle hell im fairly lean still, not ripped mind but I can see a four pack if I tense unless I ate a carb heavy meal! well I want to get ripped as I want to be as conditioned as possible for martial arts and I know if I cut Ill fit just nicley in my weight catagory as im at the mo too heavy for my catagory but also too light for the next one up! As I have not got alot of excess fat this puts me in a very good position to cut I think, once ive cut enough ill maintain and slowly build up again.

Anyone have any good advice on what to do to for a cut?

-Merat

firsthorseman97
01-05-09, 8:18 am
Are you cutting down for a fight or just wanting to cut? Those two types of cuts are extremely different. If you want to get a good answer, post a new thread in the diet section asking for help. Be specific with all your stats such as age, height, weight, current diet, time frame for weight loss and how much you want to lose.

Merat
01-05-09, 8:32 am
Are you cutting down for a fight or just wanting to cut? Those two types of cuts are extremely different. If you want to get a good answer, post a new thread in the diet section asking for help. Be specific with all your stats such as age, height, weight, current diet, time frame for weight loss and how much you want to lose.

its for a fight, false alarm my weight is fine! its all good it was funny when I said do I have to cut to my coach he looked at me and said "whats there to cut?" good sign my gains have been pretty lean!

He gave the go ahead for carrying on my mass building though said it was a good idea.

Merat
01-12-09, 9:06 am
Havnt posted for a long time due to lower back injury therefore training hasnt been great! Lost a lil weight due to this but put it back on so its all good nuthing to worry about, joined a new gym, cheaper but just as good as my last plus its quieter meaning I can train all out without waiting for the bench!

Barbell Bench Press:
1st set: 40kg for 15 reps
2nd set: 45kg for 12 reps
3rd set: 50kg for 10 reps
4th set: 55kg for 8 reps

Underhand grip Bent over EZ Bar rows:
1st set: EZ bar plus 30kg for 12 reps
2nd set: EZ bar plus 30kg for 12 reps
3rd set: EZ bar plus 35kg for 10 reps
4th set: EZ bar plus 35kg for 12 reps

DB Arnold Press:
1st set: 24kg for 12 reps
2nd set: 32kg for 12 reps
3rd set: 32kg for 10 reps
4th set: 32kg for 8 reps

Lat Pulldown:
1st set: 40kg for 15 reps
2nd set: 45kg for 12 reps
3rd set: 45kg for 12 reps
4th set: 45kg for 10 reps

By this time I was pumped as hell, my arms were aching! So did 3 sets as I thought ive already trashed my guns as it is from the underhand rows!

Seated Alternating DB Curls:
1st and 2nd set: 20kg for 12 reps
3rd set: 20kg for 12 reps

Rope Tricep Extensions:
1st set: 15kg for 12 reps
2nd set: 17.5kg for 12 reps
3rd set: 17.5kg for 12 reps

I really got to update as much as possible here!

Ive ordered some Animal Stak just to try it out, cant wait, tried m stak before and was good.

Man I dunno but ever since today's workout Im just feeling for some serious mass gains coming on this yr!

Would love to compete in BB one day man that would be sick...

firsthorseman97
01-12-09, 9:16 am
Glad to hear you've bounced back from injury. Sounds like the new gym really suits you. Your WO looked like a good one, way to put in the work.

B Con
01-12-09, 1:23 pm
Glad to hear the recovery M. New gym is always a plus and saving the money means you can buy more things. Hell of a session as well.

Merat
01-13-09, 3:32 pm
cheers con and firsthorseman, Ive cut down my martial art training a little and already started to make great gains!

My stak arrived, used it pre workout and did what is says on the tin and then some!

Barbell Back Squats:
1st set: 60kg for 15 reps
2nd set: 70kg for 12 reps
3rd set: 80kg for 12 reps
4th set: 85kg for 10 reps

Deadlifts:
1st set: 60kg for 15 reps
2nd set: 70kg for 12 reps
3rd set: 80kg for 12 reps
4th set: 85kg for 12 reps

Leg extensions:
1st set: 35kg for 15 reps
2nd set: 40kg for 15 reps
3rd set: 45kg for 12 reps
4th set: 50kg for 12 reps

Leg Curls:
1st set: 45kg for 12 reps
2nd set: 50kg for 12 reps
3rd set: 55kg for 10 reps
4th set: 55kg for 10 reps

Single leg DB calf raises:
1st set: 18kg dumbell for 20 reps per leg
2nd set: 20kg dumbell for 20 reps per leg
3rd set: 20kg dumbell for 20 reps per leg



Not the most poundage ive done for reps but one of the best workouts in terms of feeling the muscle contracting, great pump in my legs!

firsthorseman97
01-14-09, 6:31 am
Great workout and glad to see the gains are coming. You'll have to keep us posted on how you like Stak.

Merat
01-15-09, 2:53 pm
DB flat Bench Press
1st set: 40kg for 12 reps
2nd set: 44kg for 10 reps
3rd set: 48kg for 7 reps (PB)
4th set: 52kg for 5 reps (PB)

Bent over Barbell Rows (Underhand grip)
1st set: 50kg for 10 reps
2nd set: 55kg for 8 reps
3rd set: 60kg for 6 reps
4th set: 65kg for 5 reps (PB)

DB Shoulder press:
1st set: 28kg for 10 reps
2nd set: 32kg for 10 reps
3rd set: 36kg for 8 reps
4th set: 40kg for 5 reps

Lat Pulldown:
1st set: 50kg for 10 reps
2nd set: 55kg for 8 reps
3rd set: 55kg for 8 reps
4th set: 60kg for 6 reps

EZ Bar Curls:
1st set: EZ Bar plus 17.5kg for 8 reps
2nd set: EZ Bar plus 20kg for 8 reps
3rd set: EZ Bar plus 22.5kg for 8 reps
4th set: EZ Bar plus 25kg for 6 reps

Close Grip Bench Press:
1st set: 40kg for 10 reps
2nd set: 42.5kg for 7 reps
3rd set: 45kg for 6 reps
4th set: 45kg for 5 reps

(lighter as I made my grip more close than usual litrally almost together to feel more contraction with the tricep)

firsthorseman97
01-16-09, 6:29 am
Your definitely headed in the right direction when your putting up PBs. Congrats and killer workout.

Merat
01-17-09, 8:44 am
Your definitely headed in the right direction when your putting up PBs. Congrats and killer workout.

Thanks man, hows your training going at the moment? Still ripping it up as per usual?

Todays workout: Lowerbody Low reps

Barbell Back Squats
1st set: 85kg for 6 reps
2nd set: 90kg for 6 reps
3rd set: 95kg for 6 reps
4th set: 100kg for 6 reps
5th set: 105kg for 6 reps

Deadlifts
1st set: 85kg for 6 reps
2nd set: 90kg for 6 reps
3rd set: 95kg for 6 reps
4th set: 100kg for 6 reps
5th set: 105kg for 7 reps

Leg extensions
1st set: 50kg for 6 reps
2nd set: 55kg for 6 reps
3rd set: 60kg for 6 reps
4th set: 65kg for 6 reps
5th set: 70kg for 6 reps (PB)

Leg Curls
1st set: 50kg for 6 reps
2nd set: 55kg for 6 reps
3rd set: 60kg for 6 reps
4th set: 65kg for 6 reps
5th set: 70kg for 6 reps (PB)

Calf Raises on Leg Machine
1st set: 60kg for 34 reps
2nd set: 70kg for 34 reps
3rd set: 70kg for 29 reps
4th set: 80kg for 16 reps

Great workout, although those squats and deads felt a lil too easy, didnt try to beat my pb which is 107.5kf for squats and 6 reps and 107.5kg for 7 reps for deads due to injuries previously so wnated to get back into but after that it should be easily achievable

Stak is great, feeling more stronger and harder and gaining nicely so its ALL GOOD!

firsthorseman97
01-17-09, 2:50 pm
My workouts are going good, thanks for asking. Looks like you put in another solid session. Can't wait to see you shatter your previous PBs.

Merat
01-19-09, 6:45 am
My workouts are going good, thanks for asking. Looks like you put in another solid session. Can't wait to see you shatter your previous PBs.

Thanks man, yeh this friday its WAR!

Alright guys this mornings Upperbody High rep session...

Note: the poundage for DB is both dumbells weight combined so two tens being 20 etc...

Barbell Bench Press:
1st set: 45kg for 15 reps
2nd set: 47.5kgkg for 13 reps
3rd set: 50kg for 11 reps
4th set: 50kg for 10 reps

Barbell Bent over Rows (Overhand Grip):
1st set: 40kg for 15 reps
2nd set: 45kg for 15 reps
3rd set: 50kg for 12 reps
4th set: 55kg for 12 reps

DB Arnold Press:
1st set: 28kg for 12 reps
2nd set: 28kg for 12 reps
3rd set: 32kg for 10 reps
4th set: 32kg for 8 reps

Lat Pulldown:
1st set: 35kg for 15 reps
2nd set: 40kg for 15 reps
3rd set: 45kg for 12 reps
4th set: 45kg for 12 reps

Seated alternating DB curls:
1st, 2nd, 3rd set: 20kg for 12 reps
4th set: 24kg for 10 reps

Tricep Rope Pulldown:
1st set: 15kg for 15 reps
2nd set: 17.5kg for 12 reps
3rd set: 20kg for 12 reps
4th set: 22.5kg for 10 reps

Had to be quick with triceps so had 30 second rest periods in between

Excellent session, very pumped up and vascular by the end of it!

firsthorseman97
01-19-09, 8:38 am
Great WO Merat! Nice way to start the week. I can't wait to see the PBs your going to set this Friday.

Merat
01-20-09, 3:51 am
Ah right...did lowerbody High reps this morning and litrally FUCKED my back...it was on the 4th set and 9th rep of squats, as I came back up felt slight rip or spasm like feeling round my lower back in the mid area slightly towards the right...did leg presses and leg curls but left out deads...I think im out for a week prehaps two just got to rehab it properly and see the docs quick...sorry if any of you were anticpiating my pb smash I was gunning for this friday prop wont happen in a while.

This feels a lil worse than the last lower back injury I got from brazillian jujitsu (that was getting slammed by some beast of a man! which is kinda illegal but didnt care tbh).

-Merat

firsthorseman97
01-20-09, 6:51 am
Make sure you see the doc soon and get that back taken care of. Don't worry about the PBs, they'll be waiting for you when you get back. Rest up and keep us posted.

mritter3
01-20-09, 8:43 am
sorry to hear about your back bro, let us know what the doc says, we are hoping for the best, who knows you may come back stronger than before with the little break.

Merat
01-22-09, 3:18 pm
Hey guys, my back is better after seeing the doc, he said its just bad musuclar strain whihc is lucky cus any more strain we couldve been dealing with a serious injury, gave me a pack of 400mg iboprofen been taking it 3 days a week, yesterday I didnt feel any pain, went training felt no pain whats so ever but morning I do due to the fact its cold, suprised its better after two days, the last one was worse and took couple of weeks to recover.

Did somthing new today

Chest Giant set

1) Barbell Flat bench press for
2) Incline DB press
3) Decline DB press
4) Flat Db chest flies

Did this 4 times

then did seated cable chest flies and pumped it out till failure, managed 35 reps.

Man it was intense, my reps gt pretty low by the 3rd and 4th round plus I couldnt even hold myself up for abs when attmepting hanging leg raises it hard so bad!

On a final note: been advised to lay off low reps and stuff, may start doing bodypart splits from next week...

You have no idea how suprised that its already better, it actualy felt so bad it could of been weeks...shows how amazing the human body is!

firsthorseman97
01-23-09, 6:29 am
Glad to hear the injury was nothing serious and that your already bouncing back. Giant sets, I'm a huge fan of those. Sounds like your really going to be changing things up. I'm looking forward to seeing what you come up with.

Merat
01-30-09, 3:45 pm
Ok still doing upper/lower this week but next week will start doing bodypart splits of the following:

Mon: Legs
Tues: Rest
Wed: Chest
Thurs: REST
Friday: Arms and Abs
Sat: Shoulders/traps
Sun: REST

Will stick to 12-8 reps as my aim is hypertrophy however I may decide to superset, drop set, giant set if I feel the need to...

Please comment on my split if you think there needs to be some improvement on it...

Today was Upper Low Reps:

Barbell Bench Press
1st set: 50kg for 6 reps
2nd set: 55kg for 6 reps
3rd set: 57.5kg for 6 reps
4th set: 60kg for 6 reps

One arm DB rows
1st set: 22kg dumbell for 6 reps each arm
2nd set: 24kg dumbell for 6 reps each arm
3rd set: 26kg dumbell for 6 reps each arm
4th set: 28kg dumbell for 6 reps each arm
5th set: 30kg dumbell for 5 reps each arm (PB)

Lat Pulldown
1st: 65kg for 5 reps
2nd: 60kg for 6 reps
3rd: 55kg for 6 reps
4th: 50kg for 8 reps

EZ Bar Curls
1st set: EZ Bar plus 15kg for 8 reps
2nd set: EZ Bar plus 17.5kg for 8 reps
3rd set: EZ Bar plus 20kg for 8 reps
4th set: EZ Bar plus 22.5kg for 7 reps

Tricep Pulldown
1st set: 20kg for 8 reps
2nd set: 22.5kg for 8 reps
3rd set: 25kg for 8 reps
4th set: 27.5kg for 6 reps

Tomorow im going to smash some leg pbs! Bring on Saturday!

firsthorseman97
01-30-09, 6:53 pm
Great WO and congrats on the PBs, bro. Definitely putting in some work. As for your split, I don't see a back day. Maybe you could try this:

Mon. - Legs
Tues. - Chest/Bi's
Wed. - Rest
Thurs. - Back
Fri. - Rest
Sat. - Shoulders/Tri's
Sun. - Rest

Merat
01-31-09, 4:33 am
Great WO and congrats on the PBs, bro. Definitely putting in some work. As for your split, I don't see a back day. Maybe you could try this:

Mon. - Legs
Tues. - Chest/Bi's
Wed. - Rest
Thurs. - Back
Fri. - Rest
Sat. - Shoulders/Tri's
Sun. - Rest

I knew I missed somthing out putting that split up, yeh that split looks better! cheers bro

Merat
01-31-09, 11:46 am
Lowerbody Low reps

Back squats
1st set: 85kg for 6 reps
2nd set: 90kg for 6 reps
3rd set: 95kg for 6 reps
4th set: 100kg for 6 reps
5th set: 105kg for 5 reps
6th set: 110kg for 5 reps (PB)

Deadlifts
1st set: 90kg for 6 reps
2nd set: 105kg for 6 reps
3rd set: 107.5kg for 5 reps
4th set: 110kg for 5 reps (PB)
5th set: 112.5kg for 5 reps (PB)

Leg press calf raises
1st set: 60kg for 35 reps
2nd set: 70kg for 25 reps
3rd set: 80kg for 20 reps
5th set: 80kg for 17 reps

Deadlifts and squats pbs, 110kg felt pretty good, might have been able to do 112.5kg for 5 but didnt wanna push it as I did 6 sets as it was! Deads same but I beat it twice already thats enough for now!

I weigh 64kg so pretty good eh.

Merat
02-02-09, 12:58 pm
Legs today:

Back Squats
1st set: 60kg for 15 reps
2nd set: 65kg for 12 reps
3rd set: 70kg for 12 reps
4th set: 75kg for 12 reps

Wide overhand Grip Deadlifts
1st set: 60kg for 12 reps
2nd set: 65kg for 12 reps
3rd set: 70kg for 12 reps
4th set: 75kg for 8 reps

Leg extensions
1st set: 50kg for 15 reps
2nd set: 55kg for 12 reps
3rd set: 55kg for 12 reps
4th set: 60kg for 10 reps

Leg curls
1st set: 45kg for 15 reps
2nd set: 50kg for 12 reps
3rd set: 55kg for 12 reps
4th set: 60kg for 8 reps

Calf raises on leg press machine
1st set: 70kg for 35 reps
2nd set: 80kg for 25 reps
3rd set: 80kg for 25 reps
4th set: 80kg for 18 reps

Good workout, decided to opt for more volume today, great pump though, liking the fact that im smashing legs first in the week plus might spark some growth in my stubborn calves!

firsthorseman97
02-02-09, 1:09 pm
Nice workout, Merat. You should be feeling that one tomorrow. I like the high volume.

Merat
02-03-09, 2:35 pm
Chest and Biceps Today:

Flat DB Bench Press
1st set: Two 20kg Dumbells for 12 reps
2nd set: Two 22kg Dumbells for 10 reps
3rd set: Two 22kg Dumbells for 8 reps
4th set: Two 22kg Dumbells for 9 reps

Incline DB Bench Press
1st set: Two 18kg Dumbells for 12 reps
2nd set: Two 18kg Dumbells for 10 reps
3rd set: Two 18kg Dumbells for 7 reps
4th set: Two 16kg Dumbells for 8 reps

Decline DB Bench Press
1st set: Two 18kg dumbells for 12 reps
2nd set: Two 18kg dumbells for 8 reps
3rd set: Two 18kg dumbells for 10 reps
4th set: Two 16kg dumbells for 9 reps

Standing EZ Bar curls
1st set: EZ Bar plus 15kg for 12 reps
2nd set: EZ Bar plus 17.5kg for 12 reps
3rd set: EZ Bar plus 20kg for 10 reps
4th set: EZ Bar plus 22.5kg for 8 reps

Seated Strict alternating DB curls
1st set: two 10kg dumbells 12 reps each arm
2nd set: two 10kg dumbells 12 reps each arm
3rd set: two 12kg dumbells 9 reps each arm
4th set: Two 12kg dumbells 10 reps each arm

Cable Curls
1st set: 15kg for 12 reps
2nd set: 17.5kg for 12 reps
3rd set: 20kgkg for 10 reps
4th set: 22.5g for 8 reps

I was so pumped, so pumped I found it hard to do more reps! As you can see the reps completed go up, down up again and down.



Well in the end of the day I had one of the biggest pumps ever which I still have now as I type this...but man it was crazy I looked really vascular!

firsthorseman97
02-04-09, 6:32 am
Great workout! It sounds like this split is really working well for you so far. I have no doubt that you'll make some serious gains with it.

Merat
02-05-09, 5:03 pm
Back today:

One arm DB rows
1st set: 20kg DB for 12 reps per arm
2nd set: 22kg DB for 12 reps per arm
3rd set: 26kg DB for 10 reps per arm
4th set: 24kg DB for 12 reps per arm

Lat Pulldown
1st set: 45kg for 12 reps
2nd set: 45kg for 12 reps
3rd set: 50kg for 10 reps
4th set: 50kg for 10 reps

Bent over rows
1st set: 50kg for 10 reps
2nd set: 50kg for 12 reps
3rd set: 45kg for 12 reps
4th set: 45kg for 11 reps

Upper lat row machine
1st set: 35kg for 12 reps
2nd set: 40g for 10 reps
3rd set: 40kg for 10 reps
4th set: 45kg for 8 reps

Hanging leg raises
1st set: 12 reps
2nd set: 12 reps
3rd set: 12 reps


Workout was great, but had huge pumps in biceps, forearms and back...my grip was shoddy and made bent over rows a pain in the ass to do at weight that I should lift without any problems! then again I train for the purpose of bodybuilding not powerlifting!

firsthorseman97
02-05-09, 5:32 pm
Solid back work, M! Don't worry your grip will come along. Good weight and high reps, I like it!

Merat
02-05-09, 6:41 pm
thanks ryan, question though, what should I do for cardio when bulking to minimise fat gain?

firsthorseman97
02-06-09, 6:27 am
thanks ryan, question though, what should I do for cardio when bulking to minimise fat gain?

If your still doing MMA I wouldn't worry about it. If not, I'd limit yourself to 30 minutes a day on your workout days. If you are still gaining too much fat then take a look at your diet. You just might have to tweak it.

Merat
02-07-09, 8:19 am
Today was Shoulders and triceps

Hang clean and press
1st set: 35kg for 12 reps
2nd set: 35kg for 12 reps
3rd set: 37.5kg for 10 reps
4th set: 37.5kg for 8 reps

DB Shoulder Press
1st set: two 16kg dumbells for 12 reps
2nd set: two 16kg dumbells for 8 reps
3rd set: two 14kg dumbells for 8 reps
4th set: two 14kg dumbells for 10 reps

Behind Neck EZ bar Press
1st set: 10kg plus the EZ bar for 12 reps
2nd set: 15kg plus the ez bar for 12 reps
3rd set: 17.5kg plus the ez bar for 10 reps
4th set: 17.5kg plus the ez bar for 8 reps

Tricep Rope pulldown
1st set: 15kg for 12 reps
2nd set: 17.5kg for 12 reps
3rd set: 20kg for 10 reps
4th set: 20kg for 10 reps

Tricep mini straight bar push down
1st set: 17.5kg for 12 reps
2nd set: 20kg for 12 reps
3rd set: 22.5kg for 10 reps
4th set: 22.5kg for 10 reps

Single dumbell overhead tricep extension
1st set: 10kg dumbell for 12 reps
2nd set: 10kg dumbell for 12 reps
3rd set: 12kg dumbell for 10 reps
4th set: 14kg dumbell for 7 reps

Tough workout and my tri's were fucked after the first tricep workout! Whats funny is despite my shoulders being one of my best body parts aesteticlly and I even have striation lines in my delts they are my weakest in terms of strength!

But i like the pain, because when I feel weak I feel small, when I feel small its even more motive to get big! So bring it on Monday!

Ryan- So cardio same day as workouts then? low intensity im presuiming? what intesity should it be at? Is it ok to do it morning then evening do weights or after weights?

I have put on 2.5kg so far not too bad, finished stak which was AWSOME! liked it alot! But havnt put on body fat, maybye water which makes me look a tad cloudy but not alot tbh.
I lose fat easily though, I cut from 63.5kg to 61.5kg once in a week for a martial art comp, went low carb for it I got ripped and didnt lose any muscle mass so I know I burn fat piss easy so the cardio should be fine plus my diet is clean anyway.

Merat
02-07-09, 8:27 am
Note: not doing MMA anymore cus it really agrivates my injury...plus I want this bodybuilding dream more than mma, yes I rather be on stage huge and ripped like the pros in small trunks than beating up a guy I dont know in a ground and pound- How manly! lol

But I will always rememebr my martial art years, Won a taekwondo comp via knockout, did a few BJJ comps, all in all it was worth it! Now its all bout the iron, My long term goal is to be a pro up in the ranks like wrath, ok you guys may say thats just bs and dreams which wont happen, well let em tell you this...It will happen and I will bust my assin the kitchen and the gym for it happen

Elite
02-07-09, 10:10 am
I didnt know you were from London, why havent you been down for an ABC meet?
My mate goes to a David Lloyd, bout 80 per month, pheeeeew!

Merat
02-07-09, 11:14 am
I didnt know you were from London, why havent you been down for an ABC meet?
My mate goes to a David Lloyd, bout 80 per month, pheeeeew!

unfortunatly havnt had the time due to studying and balancing it with training! Has been on my to do list though!

Yeah Im lucky cus im under 18 so its cheaper for me, but have moved to virgin, alot cheaper!

firsthorseman97
02-07-09, 11:43 am
I would go low intensity after your workout and some high intensity on the off days if you feel like it. Don't be afraid to stay away from the gym all together for a day or two just to let your body rest. Set up a plan and stick to it for a couple weeks, if you don't like how things are progressing then change it. Just keep us posted on what your doing and we'll help you reach the goals you want.

Merat
02-08-09, 3:47 pm
thanks ryan, will do low intense cardio after and sprinting on off days if I feel up to it.

Heres my diet at the moment, what do you think?



Meal One 7am:
1 scoop whey in water
1 portion fruit
1 tabelspoon olive oil
75g oatmeal


Meal Two 10am:
100g chicken
50g oats
1 tabelspoon olive oil


Meal Three 12pm:
two wholemeal wraps, one with mackeral, one with homous, both packed with salad

Meal Four 3pm:
3 Large whole eggs
50g Oats

Meal five 6pm:
100g basmati rice with lentils
100 mince lamb

Meal six 9pm:
1 scoop milk isolate (casein basically) in water
1 tablespoon natty peanut butter
1 small organic plain bio yogurt



Pre workout:
3 caps CEE
1 cap 200mg caffiene
pre workout drink with beta alinine and bcaas (stimulant free)


Post workout:
1 scoop whey
1 serving carb powder with bcaas
3 caps CEE

Sunday I have a cheatmeal for one of my meals, usually meal 5

I drink 2 litres water and on the weekend diet sodas for meal 3 and 5

NJC_Manhattan
02-08-09, 3:52 pm
thanks ryan, will do low intense cardio after and sprinting on off days if I feel up to it.

Heres my diet at the moment, what do you think?



Meal One 7am:
1 scoop whey in water
1 portion fruit
1 tabelspoon olive oil
75g oatmeal


Meal Two 10am:
100g chicken
50g oats
1 tabelspoon olive oil


Meal Three 12pm:
two wholemeal wraps, one with mackeral, one with homous, both packed with salad

Meal Four 3pm:
3 Large whole eggs
50g Oats

Meal five 6pm:
100g basmati rice with lentils
100 mince lamb

Meal six 9pm:
1 scoop milk isolate (casein basically) in water
1 tablespoon natty peanut butter
1 small organic plain bio yogurt



Pre workout:
3 caps CEE
1 cap 200mg caffiene
pre workout drink with beta alinine and bcaas (stimulant free)


Post workout:
1 scoop whey
1 serving carb powder with bcaas
3 caps CEE

Sunday I have a cheatmeal for one of my meals, usually meal 5

I drink 2 litres water and on the weekend diet sodas for meal 3 and 5

That's a great diet. Do you find the Basmati rice works better than Brown rice?

Merat
02-08-09, 3:58 pm
That's a great diet. Do you find the Basmati rice works better than Brown rice?

Yeah because its just as good, basmati rice is low gi unlike white rice, plus it tastes great

Merat
02-09-09, 3:33 pm
Legs n Calves Today...

Barbell Back squats
1st set: 60kg for 12 reps
2nd set: 70kg for 12 reps
3rd set: 80kg for 12 reps
4th set: 90kg for 10 reps

Stiff Leg Deadlifts
1st set: 50kg for 12 reps
2nd set: 60kg for 12 reps
3rd set: 65kg for 12 reps
4th set: 65kg for 12 reps

Barbell Front Squats
1st set: 35kg for 12 reps
2nd set: 40kg for 12 reps
3rd set: 45kg for 12 reps
4th set: 50kg for 11 reps

DB Lunges
1st set: Two 16kg Dumbells for 12 reps
2nd set: Two 18kg Dumbells for 12 reps
3rd set: Two 18kg Dumbells for 12 reps
4th set: Two 20kg Dumbells for 10 reps

Finished off with 20mins of low intensity cardio (forgot it was meant to be 30mins!)

Great workout, decided to take a no BS approach and eliminate all machine stuff and do as much compound stuff as much as poss, putting wide grip deads in my back day I think it will be better.

The cardio was a breeze had to actually try not to increase the intesity too much, dont want to burn any muscle! Plus im mass gaining....not on a cut!

But I did 20mins instead! My bad will do 30 tomorow.

Merat
02-09-09, 3:49 pm
Oh forgot to mention

Calf Raises on Leg press machine
1st set: 50kg for 40 reps
2nd set: 60kg for 35 reps
3rd set: 70kg for 30 reps
4th set: 80kg for 20 reps

firsthorseman97
02-10-09, 6:56 am
Great WO. I like the no nonsense approach you took. Just solid mass building exercises. Keep it up!

Merat
02-10-09, 3:24 pm
Great WO. I like the no nonsense approach you took. Just solid mass building exercises. Keep it up!

thans ryan!

Today was Chest and Bi's

BB Bench Press
1st set: 45kg for 12 reps
2nd set: 50kg for 12 reps
3rd set: 55kgfor 10 reps
4th set: 57.5kg for 8 reps

Incline Dumbell Press
1st set: Two 18kg dumbells for 10 reps
2nd set: Two 18kg dumbells for 10 reps
3rd set: Two 16kg dumbells for 10 reps
4th set: Two 16kg dumbells for 8 reps

Decline Dumbell press
1st set: Two 14kg dumbells for 12 reps
2nd set: Two 16kg dumbells for 12 reps
3rd set: Two 18kg dumbells for 8 reps
4th set: Two 16kg dumbells for 7 reps

EZ bar Bicep Curls
1st set: EZ Bar plus 12.5kg for 12 reps
2nd set: EZ Bar plus 15kg for 12 reps
3rd set: EZ Bar plus 15kg for 12 reps
4th set: EZ Bar plus 17.5kg for 10 reps

Seated Alternating DB curls
1st set: 10kg dumbell for 12 reps per arm
2nd set: 10kg dumbell for 12 reps per arm
3rd set: 12kg dumbell for 11 reps per arm
4th set: 12kf dumbell for 10 reps per arm

Standing Cable curls
1st set: 15kg for 12 reps
2nd set: 17.5kg for 12 reps
3rd set: 20kg for 10 reps
4th set: 20kg for 8 reps

Finished off with 30min low intensity cardio


Been feeling VERY hungry think I need to increase kcals, forgot how well my body reacts to cardio, being naturally ecto-meso an all, dosnt take alot to drop weight for me...and im not even on a cut! lol

firsthorseman97
02-11-09, 6:27 am
Another strong workout, bro. Now you have me pumped to hit chest and bi's today. Thanks! I think its a good idea to raise your cals, your trying to grow and you do that at the dinner table.

Merat
03-06-09, 4:08 pm
Whats up guys, been busy as hell so havnt had time to log my training which may I add is still, Balls to walls as usual!

Been doing some work experience at a sports centre for my sports science course in college (uk college btw for 17-18 yrs old not college like in the usa thats called university here) Anywho it involves alot of heavy lifting so been feeling whacked out afterwards like have had an all nighter with a very fiesty girl if ya know what im saying lol.

Still training hrad however and did chest/bi's on monday so did legs today!

Did leg extensions and curls due to being tired from the days work...

Wheelz

BB Back Squats
1st set: 75kg for 15 reps
2nd set: 80kg for 12 reps
3rd set: 85kg for 12 reps

Deadlifts:
1st set: 80kg for 15 reps
2nd set: 85kg for 12 reps
3rd set: 90kg for 12 reps

Leg extensions:
1st set: 45kg for 15 reps
2nd set: 50kg for 12 reps
3rd set: 55kg for 12 reps

Leg curls:
1st set: 45kg for 15 reps
2nd set: 50kg for 12 reps
3rd set: 55kg for 12 reps

Toe raises on Leg press machine:
1st set: 60kg for 34 reps
2nd set: 70kg for 30 reps
3rd set: 80kg for 27 reps

firsthorseman97
03-09-09, 2:00 pm
You definitely sound busy. Nice to see your still at it. Leg session looks good. Keep up the hard work!

Merat
04-16-09, 3:29 pm
Hey, sorry for my infrequent appreances on the thread and the forum! Still training hard, foods been good as well my diet is tight at the mo

Meal One: 7am
Bowl of oatmeal
1 banana
2 scoops whey

Meal Two: 10am
150g Beef Mince
two Wholemeal pitta breads with almond butter

Meal three: 1pm
150g chicken with lots of pepper to season and tablespoon olive oil
100g rice


Meal four: 4pm
4 whole eggs
2 whole pitta breads with dairy free butter made out of sunflower seed oil

Meal five: 6pm
150g chicken or 150g minced lamb
100g rice

Meal 6: 9pm
1 scoop casein protein
1 tablespoon almond butter OR Handful mixed nuts

NJC_Manhattan
04-16-09, 3:29 pm
Workouts and diet look on point man.

Merat
04-16-09, 3:35 pm
Workouts and diet look on point man.

thanks man, im glad you think so!

Merat
04-17-09, 4:10 pm
Did shoulders and a lil traps today, now dont expect some heavy ass monster weight cus my shoulders are weak as shit, and when I try to train em heavy they always end up getting injured and I reap absolutley NO benefits from it so with my shoulders which btw are actually gd in terms of an aestetic veiwpoint just weak in strength!
Enough chatter heres what I did:

Warmed up with two 4kg db doing some shoulder warm ups

DB Shoulder Press:
1st set: Two 12kg db for 15 reps
2nd set: Two 12kg db for 12 reps
3rd set: Two 14kg db for 12 reps
4th set: Two 16kg db for 10 reps

Alternating Seated DB front Raises:
1st set: 6kg dumbell for 15 reps per arm
2nd set: 8kg dumbell for 12 reps per arm
3rd set: 10kg dumbell for 12 reps per arm
4th set: 12kg dumbell for 10 reps per arm

Seated rear delt flyes
1st set: Two 4kg db for 15 reps
2nd set: Two 6kg db for 15 reps
3rd set: Two 8kg dumbells for 12 reps
4th set: Two 10kg dumbells for 12 reps

EZ Bar Upright rows
1st set: EZ Bar plus 10kg for 12 reps
2nd set: EZ Bar plus 12.5kg for 12 reps
3rd set: EZ Bar plus 15kg for 12 reps
4th set: EZ Bar 17.5kg for 10 reps

Was good, shoulder pumped, did the job less than an hour like 45mins, all gd!

Gonna make some changes, like train my arms on their own day, train xalfes 3x a week BUT thats one exercise 3x a week so dont get fooled im doing a full calf routine 3x a week thats too much!! Just experimentin what works and what dosnt tbh! So might go back to chest/biceps back/triceps etc but its gd to see what feels gd.

firsthorseman97
04-17-09, 8:50 pm
Nice workout M! You put in some work. Glad to see your back to posting again.

Merat
04-21-09, 4:24 pm
Was ill yesterday so didnt do my Chest workout, so today did Chest n Biceps instead of doing an seperate arms day, still felt a lil sick but had enough energy to lift be it not my best poundages!

Warm up: Light stretching and some rotator cuff stuff with 4kg dumbells

BB Flat Bench Press
1st Set: 40kg for 12 reps
2nd set: 45kg for 12 reps
3rd set: 50kg for 10 reps
4th set: 52.5kg for 12 reps

Incline Flat DB Press
1st set: Two 16kg dumbells for 12 reps
2nd set: Two 18kg dumbells for 12 reps
3rd set: Two 18kg dumbells for 10 reps
4th set: Two 14kg dumbells for 15 reps

Pec Deck
all 3 sets 30kg for 12 reps

Superset of Cable curls and EZ Bar Curls
did 3 sets all of which was 12 reps on each exercise

Was pretty gd considering, my arms were so pumped....it actually hurt!!! lol all good though!

Merat
04-23-09, 1:43 pm
Back today, decided to a couple of supersets to mix things up!

Superset One: Lat Pulldown followed by One arm DB rows
1st set: 35kg for 15 reps and 22kg dumbell for 12 reps per arm
2nd set: 35kg for 15 reps and 22kg dumbell for 12 reps per arm
3rd set: 35kg for 12 reps and 22kg dumbell for 12 reps per arm
4th set: 35kg for 15 reps and 22kg dumbell for 10 reps per arm

Superset Two: Bent Over EZ Bar (underhand grip rows)followed by T bar Rows (done with barbell not machine)
1st set: EZ bar plus 30kg for 15 reps and 55kg for 12 reps
2nd set: EZ bar plus 30kg for 15 reps and 55kg for 12 reps
3rd set: EZ bar plus 30kg for 15 reps and 55kg for 10 reps
4th set: EZ bar plus 30kg for 12 reps and 55kg for 10 reps

Seated Cable rows
1st set: 32.5kg for 15 reps
2nd set: 35kg for 15 reps
3rd set: 40kg for 12 reps
4th set: 42.5 kg for 12 reps

Good wokout, mad pumps in my back! finished off with some stretching and enjoy my PWO shake! all good...

firsthorseman97
04-23-09, 1:59 pm
Strong workouts you been putting in, M. Keep up the hard work.

Merat
04-23-09, 2:16 pm
Strong workouts you been putting in, M. Keep up the hard work.

Thanks man you could say im a glutton for pain lol, what you training next man?

firsthorseman97
04-23-09, 2:26 pm
Thanks man you could say im a glutton for pain lol, what you training next man?

Back. Tonight. Going to pull some iron off the floor. Then I'm going golfing, should be a good day.

Merat
04-24-09, 12:32 pm
Legs and a lil bit of calves

Leg extensions
1st set: 40kg for 15
2nd set: 45kg for 15
3rd set: 55kg for 12
4th set: 60kg for 12

BB Back Squats
1st set: 60kg for 15
2nd set: 70kg for 15
3rd set: 80kg for 12
4th set: 90kg for 10

Stiff legged deads
All 4 sets done with 50kg for 12 reps

DB Lunges up and down the gym
1st set: done with two 14kg dumbells
2nd set: done with two 16kg dumbells
3rd set: done with twom 18kg dumbells

Leg press calf raises
1st set: 60kg for 35 reps
2nd set: 70kg for 30 reps
3rd set: 80kg for 25 reps

the lunges pretty much killed me cus my legs were fried before then! Couldnt walk after!
I blame it on pre exhasting with leg extensions lol which was the main idea anyway.

firsthorseman97
04-24-09, 1:20 pm
I really like that workout you put in. Strong numbers on the squats bro.

NJC_Manhattan
04-24-09, 1:23 pm
Dude you're 17 and your squatting that heavy weight? Very nice work my man, you keep that up and youll be a monster

Merat
04-24-09, 1:38 pm
Hey ryan, thanks man love leg days, my favourite tbh!

Haha thanks NJC my pb for 6 reps for squats is 115kg and my pb for Deads (done in sumo stance) is 120kg for 6 reps, but should be able to trash that!

Merat
04-25-09, 11:00 am
Shoulders and triceps done this morning...

Warmed up with some two 4kg dumbells like doing a front raise then moving it to the sides and back down and also was doin some rotater cuff stuff as well with them

DB Shoulder Presses
1st set: two 14kg dumbells for 12 reps
2nd set: two 16kg dumbells for 12 reps
3rd set: two 18kg dumbells for 10 reps
4th set: two 18kg dumbells for 7 reps

Alternating Standing DB Front Raises (Strict Form)
1st set: Two 6kg dumbells for 15 reps per arm
2nd set: Two 8kg dumbells for 15 reps per arm
3rd set: Two 10kg dumbells for 12 reps per arm
4th set: Two 12kg dumbells for 10 reps per arm

BB Clean and press
1st set: 30kg for 15 reps
2nd set: 37.5kg for 15 reps
3rd set: 40kg for 12 reps
4th set: 50kg for 6 reps

Tricep straight bar pulldowns
1st set: 15kg for 15 reps
2nd set: 17.5kg for 15 reps
3rd set: 20kg for 12 reps
4th set: 22.5kg for 12 reps

EZ Bar skull crushers
1st set: EZ Bar plus 10kg for 12 reps
2nd set: EZ Bar plus 12.5kg for 10 reps
3rd set: EZ Bar plus 15kg for 6 reps
4th set: Ez Bar plus 15kg for 8 reps

Good workout, went in and did what I had to do, all good!

Merat
04-27-09, 12:24 pm
Chest and Bi's done this afternoon...

Warmed up with some cardio, 5 mins on the treamill

BB Bench Press:
1st set: 45kg for 12 reps
2nd set: 50kg for 12 reps
3rd set: 52.5kg for 10 reps
4th set: 55kg for 6 reps

DB Incline Press:
1st set: Two 18kg dumbells for 12 reps
2nd set: Two 18kg dumbells for 10 reps
3rd set: Two 20kg dumbells for 7 reps
4th set: Two 16kg dumbells for 8 reps

Decline Smith Machine Bench Press:
1st set: 40kg for 12 reps
2nd set: 45kg for 11 reps
3rd set: 45kg for 10 reps
4th set: 47.5kg for 7 reps

Tri set of EZ Bar curls, DB curls and Cable Curls FOR 3 Sets:
1st set: EZ Bar plus 10kg for 12 reps, two 10kg db for 12 reps, 15.5kg for 12 reps
2nd set: EZ Bar plus 10kg for 12 reps, two 10kg db for 12 reps, 15.5kg for 12 reps
3rd set: EZ Bar plus 10kg for 12 reps, two 10kg db for 11 reps, 15.5kg for 10 reps

Was awsome, very pumped in the end! the tri set blew my arms arm like mad!

firsthorseman97
04-27-09, 12:36 pm
Two more great workouts M. You have been putting in some great workout. Your showing some serious dedication at such a young age. I see big things for you.

Merat
04-27-09, 12:53 pm
Two more great workouts M. You have been putting in some great workout. Your showing some serious dedication at such a young age. I see big things for you.

ah cheers man, just love training so much and I have big ambitions in the future, never know might see me posing on stage in a bb comp! cheers man what you just said meant alot to me!

Merat
04-28-09, 4:13 pm
Back and Abs done today

Pull ups
1st set: 10 reps
2nd set: 8 reps
3rd set: 6 reps

Deadlifts
1st set: 70kg for 15 reps
2nd set: 75kg for 12 reps
3rd set: 80kg for 12 reps
4th set: 90kg for 10 reps

Old skool T Bar rows- No handle used
1st set: 60kg for 12 reps
2nd set: 65kg for 12 reps
3rd set: 70kg for 12 reps
4th set: 75kg for 12 reps

Wide Grip Lat Pulldowns
1st set: 40kg for 12 reps
2nd set: 45kg for 10 reps
3rd set: 50kg for 8 reps
4th set: 55kg for 6 reps

One arm DB Rows
1st set: 20kg DB for 12 reps per arm
2nd set: 22kg DB for 10 reps per arm
3rd set: 18kg DB for 10 reps per arm
4th set: 16kg DB for 10 reps per arm

Lying weighted leg raises
1st set: 20 reps with 10kg plate
2nd set: 20 reps with 10kg plate
3rd set: 20 reps with 15kg plate
4th set: 20 reps with 15kg plate

Thoughts:
Was good, deadlifts felt great, but my grip went after the lat pulldowns and struggled with what is to me light weight on the one arm db rows!!! All in all good back workout, deff feel it helped more with thickness as my previous back workouts were more width orientated

firsthorseman97
04-29-09, 9:39 am
Now that's my idea of a perfect back workout. You put in some good work. You should try dropping your rep range down on the deads and really pile on the weight. Just a thought.

Merat
04-30-09, 2:51 pm
Now that's my idea of a perfect back workout. You put in some good work. You should try dropping your rep range down on the deads and really pile on the weight. Just a thought.

Thanks for the advice, will deff drop my reps next time I train back for deads! The added resistance surley will do me some good!

anywho todays workout was....

Legs and Calves:

Leg extensions:
1st set: 50kg for 15 reps
2nd set: 55kg for 12 reps
3rd set: 55kg for 12 reps
4th set: 60kg for 12 reps

Back Squats:
1st set: 70kg for 15 reps
2nd set: 80kg for 12 reps
3rd set: 90kg for 10 reps
4th set: 100kg for 10 reps (4 reps were assisted from a spotter)

Stiff legged deads:
1st set: 50kg for 14 reps
2nd set: 50kg for 15 reps
3rd set: 55kg for 12 reps
4th set: 60kg for 12 reps

DB Lunges:
1st set: Two 16kg db for 12 reps
2nd set: Two 18kg db for 12 reps
3rd set: Two 18kg db for 12 reps

Smith Machine Calf Raises on raised platform
1st set: 50kg for 35 reps
2nd set: 60kg for 35 reps
3rd set: 70kg for 30 reps
4th set: 80kg for 25 reps

Leg press toe raises
1st set: 60kg for 30 reps
2nd set: 70kg for 25 reps
3rd set: 80kg for 20 reps

Thoughts:
Great workout, for once I actually tried to train my calves properly! So maybye some growth may occur in them if I keep at it....all in all gd workout, my grip goes before my hams however on the stiff legged deads....hmmm get this with bent over rows too...prehaps straps are in order?

firsthorseman97
04-30-09, 2:55 pm
4 forced reps on squats is some serious work. You've really been training all out lately. Grab some straps and just use them when your grip starts to fail, till it gets stronger. Another great workout!

Merat
04-30-09, 4:30 pm
4 forced reps on squats is some serious work. You've really been training all out lately. Grab some straps and just use them when your grip starts to fail, till it gets stronger. Another great workout!

Cheers for the advice man, will get me some straps for the heavier sets, yeh those squats had me workin mad hard for those extra reps!

Hopefully more people will be subbed to this and motivate me further to train like a true animal!

Merat
05-01-09, 4:53 pm
Shoulders and Triceps was done this evening

Warm up:
5min cardio followed by strecthin and rotater cuff stuff

DB Shoulder Press
1st set: two 14kg dumbells for 12 reps
2nd set: two 16kg dumbells for 12 reps
3rd set: two 18kg dumbells for 10 reps
4th set: Two 18kg dumbells for 8 reps

DB Alternating Front Raises
1st set: 8kg dumbells for 15 reps per arm
2nd set: 10kg dumbell for 12 reps per arm
3rd set: 12kg dumbells for 10 reps per arm
4th set: 14kg dumbell for 8 reps per arm

Standing BB Bradford Press (basically front press to behind neck press, and thats 1 rep!)
1st set: 30kg for 10 reps
2nd set: 30kg for 11 reps
3rd set: 32.5kg for 8 reps
4th set: 32.5kg for 6 reps

DB Shrugs
1st set: Two 20kg dumbells for 20 reps
2nd set: Two 22kg dumbells for 15 reps
3rd set: Two 24kg dumbells for 12 reps
4th set: Two 26kg dumbells for 11 reps

Tricep Rope pulldowns
1st set: 17.5kg for 12 reps
2nd set: 20kg for 12 reps
3rd set: 22.5kg for 12 reps
4th set: 15kg to failure

Seated Single DB overhead tricep extension
1st set: 12kg db for 12 reps
2nd set: 12kg db for 12 reps
3rd set: 14kg db for 12 reps
4th set: 10kg db to failure

Thoughts:
Was awsome!, bradford press's are evil! and also require you to throw ya ego out ASAP cus a lil weight is alot when ur front pressin to behind neck pressin which is 1 rep btw!
Not to mention they work your triceps, delts and trap, its actually worse of your pressin 2 inches instead of full rom, I think they count if its 2 inches above ya head at least...thats what I read anyway cus it focuses on tris as well if you do that.

Finished off with some posin and looked vascular, will do this more often after workouts, some of you may think its vain to do that but I think it essential, I mean the pros do it right? gives you a good insight on your development too...

Firedrake
05-01-09, 5:05 pm
Great looking work! I've done those "Bradford" presses before -- nasty stuff -- then the way you've grouped other shoulder work around them must've made it hard to raise your arms!

Keep pushin'!

Merat
05-01-09, 5:16 pm
Great looking work! I've done those "Bradford" presses before -- nasty stuff -- then the way you've grouped other shoulder work around them must've made it hard to raise your arms!

Keep pushin'!

Ha yeh man tell bout it, of my delts had emotions they would have been suicidal the way they were in pain from the press's lol

Merat
05-09-09, 10:28 am
Hey guys, just came back (yesterday) from a sports science trip in cornwall that was for 6 days, basically we did alot of outdoor actvities (for out outdoor ed unit) which included surfing, orienteering, archery, rock climbing, coastel traversing, team building, kayaking, canoeing etc. Was damn fun! Didnt train cus theres no gym there but did do push ups and jump rope stuff coassionally and played some soccer and beach tag rugby (unfortunatly we wernt allowed to do full contact!)

Anywho today is saturday, decided to do an Upperbody workout (as im too tired from yestredays 5 hour coach ride to train legs!)and rest tomorow but will go back to my normal split on monday, so here it is...

Upperbody

Incline Smith Bench Press
1st set: 40kg for 15 reps
2nd set: 45kg for 15 reps
3rd set: 50kg for 12 reps
4th set: 55kg for 6 reps

Lat Pulldowns
1st set: 35kg for 15 reps
2nd set: 40kg for 15 reps
3rd set: 45kg for 12 reps
4th set: 45kg for 12 reps

DB Shoulder Press
1st set: two 12kg dumbells for 15 reps
2nd set: two 14kg dumbells for 12 reps
3rd set: two 14kg dumbells for 12 reps
4th set: two 16kg dumbells for 12 reps

Bent over rows
1st set: 40kg for 15 reps
2nd set: 45kg for 12 reps
3rd set: 50kg for 12 reps
4th set: 50kg for 12 reps

EZ Bar Bicep Curls
1st set: 10kg plus ez bar for 15 reps
2nd set: 12.5kg plus ez bar for 12 reps
3rd set: 15kg plus ez bar for 12 reps
4th set: 15kg plus ez bar for 12 reps

Tricep Rope Pulldowns
1st set: 15kg for 15 reps
2nd set: 17.5kg for 12 reps
3rd set: 20kg for 12 reps
4th set: 20kg for 12 reps

looked pretty pumped and vasuclar afterwards, good session to be honast! Wasnt really bothered bout weight today more contraction as it took a good pre workout drink and some caffiene tabs to wake the shit out of me!

firsthorseman97
05-11-09, 8:51 am
Sounds like a fun trip. Great workout. Nice to see you got in there and got something done. Can't wait to see what you come up with on Monday.

Merat
05-11-09, 3:07 pm
Chest and Biceps done today

Incline Smith Bench Press
1st set: 40kg for 15 reps
2nd set: 45kg for 12 reps
3rd set: 50kg for 12 reps
4th set: 55kg for 10 reps

Flat DB bench Press
1st set: two 18kg dumbells for 12 reps
2nd set: two 18kg dumbells for 12 reps
3rd set: two 20kg dumbells for 12 reps
4th set: Two 20kg dumbells for 10 reps

DB Chest flies
1st set: two 12kg dumbells for 12 reps
2nd set: two 14kg dumbells for 12 reps
3rd set: two 16kg dumbells for 12 reps

EZ Bar curls
1st set: EZ Bar plus 10kg for 15 reps
2nd set: EZ Bar plus 12.5kg for 12 reps
3rd set: EZ Bar plus 12.5kg for 12 reps
4th set: EZ Bar plus 15kg for 10 reps

Alternating Standing DB Curls
1st set: two 8kg dumbells for 12 reps per arm
2nd set: two 10kg dumbells for 12 reps per arm
3rd set: two 12kg dumbells for 10 reps per arm
4th set: two 14kg dumbells for 8 reps per arm

Good workout terms of volume, good pump, all good!
Although chest flies felt awkward felt my right shoulder clicking...had to alter the movement to make sure my shoulder wasnt involved in the movment.

firsthorseman97
05-11-09, 3:11 pm
Nice workout. Take care of that shoulder. The last thing you want is a nagging injury, trust me. Numbers look good!

Firedrake
05-11-09, 8:56 pm
I second firsthorseman's comment -- take care of the shoulder -- you want to keep being able to put in work like today's!

Good training!

Merat
05-12-09, 4:26 pm
Ryan, Firdedrake, will deff take care of the shoulder, hell no am I poppin it back in durin liftin like last time!

Back and abs was done today

Pull ups
1st set: 12 reps
2nd set: 10 reps
3rd set: 6 reps

Deadlifts
1st set: 80kg for 15 reps
2nd set: 90kg for 12 reps
3rd set: 100kg for 12 reps (PR)
4th set: 110kg for 6 reps (Grip failed on me here, due to my 3rd set rampage, by the 4th set it was nada!!)

One arm DB Rows
1st set: 20kg dumbell for 12 reps per arm
2nd set: 22kg dumbell for 12 reps per arm
3rd set: 24kg dumbell for 10 reps per arm
4th set: 26kg dumbell for 8 reps per arm

Lat Pulldowns
1st set: 35kg for 15 reps
2nd set: 40kg for 12 reps
3rd set: 45kg for 12 reps
4th set: 50kg for 10 reps

T Bar rows
1st set: 55kg for 12 reps
2nd set: 60kg for 12 reps
3rd set: 65kg for 10 reps
4th set: 70kg for 8 reps plus 4 forced reps

Hanging Leg raises
1st set: 20 reps
2nd set: 15 reps
3rd set: 15 reps

Workout was good, but the odd thing is yesterday and today ive been feeling flat, this is odd cus usually its cus of a lack of carbs but I consume a fair amount of carbs and im lean around 10-12% bf, My first Meal has 97g Carbs and 2nd, 3rd, 4th, 5th meal has around 50-60g carbs (sometimes 70 if im particulary hungry) and last meal no carbs, yet I feel as flat as a pancake!

Firedrake
05-12-09, 7:05 pm
It's still good looking work, but, as to the "flat" feeling: What's your water intake like? What's IN those carbs? Some sources are better than others. How much rest are you getting? When was your last break?

Also, you're still young enough to be suffering from fluctuating hormone levels, so that could be an issue.

Merat
05-14-09, 4:31 pm
Hey guys, firedrake in response to your questions regarding my query bout feelin flat, my water intake is ok I drink bout 1.5-2 litres, sleep well its usually 7-8 hours but can sometimes be less due to college assignments, Carbs sources I eat are wholemeal pitta bread, oatmeal, basmati rice, potatoes, pasta (wholemeal) and also carbs from mass gainer shakes I take sometimes (has a low gi rating). Last break, well I did take a week off couple weeks ago cus of a trip, also my off days are wednesday, sat and sunday.

Anywho...
Did Legs and calves today

BB Back Squats
1st set: 80kg for 12 reps
2nd set: 90kg for 10 reps
3rd set: 60kg for 15 reps

Leg curls
1st: 35kg for 15 reps
2nd set: 40kg for 15 reps
3rd set: 45kg for 12 reps
4th set: 50kg for 12 reps

Leg extensions
1st set: 40kg for 15 reps
2nd set: 45kg for 15 reps
3rd set: 50kg for 12 reps
4th set: 55kg for 12 reps

Leg press:
1st set: 100kg for 15 reps
2nd set: 150kg for 12 reps
3rd set: 150kg for 12 reps

Smith Machine calf raises on a raised platform:
1st set: 60kg for 35 reps
2nd set: 70kg for 35 reps
3rd set: 80kg for 25 reps
4th set: 90kg for 15 reps

My thoughts:
Was ok to be honast but my hamstrings felt extremley tight so it made it a living hell to get throught this, hated the leg press cus its the one with pins, prefere the one with plates plus its a far cry from what I usually do with leg presses, but felt my muscle contract so fuck the weight as long as my muscle is getting the ass kickin of its life its all good!

Firedrake
05-14-09, 6:19 pm
As long as you didn't DAMAGE the hammies, that they were tight is okay -- yeah, they hurt more, but you went in and got the work done. That's what's important.

Good training!

firsthorseman97
05-15-09, 8:29 am
Strong leg workout M! Your squat is lookin' really good. All your hard work is paying off.

Merat
05-15-09, 4:23 pm
@ firdrake: yeh man deff no damage prob just a major pump tbh, was wearing wrestling shoes (wearin em for now on on my back and leg days) so im guessin my hamds and quads were getting alot more of the brunt due to the completley flat sole!

@ Ryan: Yeh man deff is payin off! Leg day is Merat's day haha!

Oh yeh M-stak arrived, also some methoxyisoflavone tabs I ordered, waiting for some NO Xplode to arrive so got a few tricks in my arsenal, but food is going to have to go up espechially from protein cus of the mstak!!

Today was Shoulders/traps and triceps!

DB Shoulder Press
1st set: two 16kg dumbells for 12 reps
2nd set: two 18kg dumbells for 12 reps
3rd set: two 20kg dumbells for 9 reps
4th set: two 22kg dumbells for 6 reps (PR)

BB Front Press's
1st set: 30kg for 12 reps
2nd set: 35kg for 8 reps
3rd set: 35kg for 10 reps
4th set: 40kg for 6 reps

Alternating DB Front Raises
1st set: two 10kg dumbells for 12 reps
2nd set: two 12kg dumbells for 10 reps
3rd set: two 14kg dumbells for 8 reps
4th set: two 8kg dumbells for 15 reps

BB Shrugs
1st set: 50kg for 20 reps
2nd set: 55kg for 15 reps
3rd set: 55kg for 14 reps
4th set: 60kg for 12 reps

Tricep straight bar pulldowns
1st set: 15kg for 15 reps
2nd set: 17.5kg for 12 reps
3rd set: 20kg for 12 reps
4th set: 22.5kg for 12 reps

Seated Single DB overhead extension
1st set: 12kg dumbell for 15 reps
2nd set: 14kg dumbell for 12 reps
3rd set: 16kg dumbell for 10 reps
4th set: 18kg dumbell for 8 reps

Good workout, made an improvment with my db shoulder press, last time two 20kg dumbells for my 6 rep max, now I can do em for 9 reps! so some improvment in the boulders eh!

Firedrake
05-15-09, 6:14 pm
Great shoulder/trap day!

I'm with you on the flat-soled shoes. I started wearing variations on them all the time after my back surgery, and when I put on some boots with a half-inch heel last week, I felt like I was going to fall forward!

firsthorseman97
05-15-09, 9:23 pm
Sick WO, M! Congrats on the PR!

Merat
05-19-09, 4:50 pm
Hey guys forgot to post up chest and bi's yesterday, forgot the numbers so cant post it up!

Back and Abs were done today

Lat pulldows:
1st set: 45kg for 12 reps
2nd set: 50kg for 12 reps
3rd set: 55kg for 10 reps

Deadlifts:
1st set: 70kg for 12 reps
2nd set: 80kg for 12 reps
3rd set: 90kg for 12 reps

Smith machine Bent over rows:
1st set: 40kg for 12 reps
2nd set: 50kg for 12 reps
3rd set: 55kg for 10 reps

One arm DB Rows:
1st set: 22kg dumbell for 12 reps per arm
2nd set: 24kg dumbell for 12 reps per arm
3rd set: 26kg dumbell for 10 reps per arm

T Bar rows:
7 sets of 7 reps 30sec rest between sets, all sets done with 50kg

Weighted V ups:
1st set: 10kg plate for 20 reps
2nd and 3rd set: 15kg plate for 20 reps

Good workout, intense deff felt a nasty pump in my back! Might increase my calories to 5000 calories what do you guys think?

Firedrake
05-19-09, 5:24 pm
Wow! Great work -- 5K calories would make me look like the Michelin man, but your mileage may vary.

Merat
05-21-09, 3:22 pm
Thanks firedrake, lol I think 5k was a bold statement for me say, might try 4k cus im on 3500 calories and thats hard as it is so 5k (in hindsight of makin the statement) might be a bit too much of a jump! ha

My fav day of the week....Wheeeeeeeeeeeeeeeeeelz!

Warmed up with some stretching and shadow boxing

Decided to mix shit up!

BB Back Squats 5x5
1st set: 60kg for 12 reps
2nd set: 80kg for 5 reps
3rd set: 90kg for 5 reps
4th set: 100kg for 5 reps
5th set: 110kg for 5 reps

Sumo Deads 5x5
1st set: 80kg for 5 reps
2nd set: 90kg for 5 reps
3rd set: 100kg for 5 reps
4th set: 110kg for 5 reps
5th set: 120kg for 5 reps

Free motion Machine Squats
1st set: 90.7kg for 15 reps
2nd set: 99.8kg for 12 reps
3rd set: 108.8kg for 12 reps

Leg Curls
1st set: 55kg for 12 reps
2nd set: 60kg for 10 reps
3rd set: 65kg for 8 reps

Intense as hell, all good managed to equal my pbs for 5 reps with deads, my pb for squats is 115kg and 110kg felt like a battle so hopefully ill do 115 next time!

Im thinkin to change my split next week to the followin

Monday: Upperbody Volume
Tuesday: Rest
Wednesday: Lowerbody Volume
Thursday: Rest
Friday: Upperbody Low reps
Saturday: Rest
Sunday: Lowerbody Low reps
Monday: Rest

And you get the idea!

firsthorseman97
05-22-09, 8:04 am
Another great workout, M. The new split looks interesting. Should be a nice change of pace for ya. Just listen to your body, if your feeling too beat up you might have to throw in an extra rest day here and there.

Merat
05-22-09, 9:45 am
Shoulders and Triceps done today.......

DB Shoulder press
1st set: two 16kg dumbells for 12 reps
2nd set: two 18kg dumbells for 12 reps
3rd set: two 20kg dumbells for 6 reps
4th set: two 22kg dumbells for 3 reps

Seated DB front raises
1st set: 8kg dumbell for 12 reps per arm
2nd set: 10kg dumbell for 12 reps per arm
3rd set: 12kg dumbell for 12 reps per arm
4th set: 14kg dumbell for 12 reps per arm

EZ Bar Upright Rows
1st set: EZ Bar plus 15kg
2nd set: EZ Bar plus 17.5kg
3rd set: EZ Bar plus 20kg

Tricep Rope pulldowns
1st set: 15kg for 15 reps
2nd set: 17.5kg for 12 reps
3rd set: 17.5kg for 12 reps

Overhead single db tricep extension:
1st set: 12kg dumbell for 12 reps
2nd set: 14kg dumbell for 10 reps
3rd set: 16kg dumbell for 8 reps

firsthorseman97
05-23-09, 7:23 pm
Here's my answer to your question that you posted in my thread: Its up to you. Lame answer I know, but only YOU know your body and if your hittin' what you need to. With that said, if your not plateauing on your current split than stick with what your doing. If you are, then try your new one. You can hit everything in those two days just like DC training. Again, your the only one who will know if something is getting neglected. Hope this helps!

Merat
05-25-09, 2:16 pm
yo ryan, lame as you may think your advice was, it actually helped! so many thanks!

Decided to do this upper/lower split and im glad I did cus it was FUCKIN AWSOME, loved it! Best workout ive had for a damn well (not that I train with nil intensity, just this was pretty special!)

Upperbody Hypertrophy today

Incline DB bench press
1st set: Two 16kg dumbells for 15 reps
2nd set: Two 18kg dumbell for 13 reps
3rd set: Two 20kg dumbell for 12 reps
4th set: Two 20kg dumbell for 12 reps

Wide Grip Lat Pulldown
1st set: 35kg for 15 reps
2nd set: 40kg for 12 reps
3rd set: 45kg for 12 reps
4th set: 45kg for 12 reps

DB Shoulder Press
1st set: two 12kg dumbell for 15 reps
2nd set: two 14kg dumbells for 15 reps
3rd set: two 16kg dumbell for 12 reps
4th set: two 18kg dumbell for 10 reps

Old Skool T bar rows
1st set: 50kg for 15 reps
2nd set: 55kg for 12 reps
3rd set: 60kg for 12 reps
4th set: 60kg for 12 reps

EZ Bar bicep curls and Tricep Rope extension super set
All 4 sets done at: EZ Bar plus 15kg for 12 reps followed by 15kg pulldown for 12 reps

Was a great workout! Mad pumps, intense, will deff feel it tomorow!

Firedrake
05-25-09, 6:42 pm
Great looking work -- good numbers, good volume!

Merat
05-27-09, 3:40 pm
Great looking work -- good numbers, good volume!

Thanks bro! Think you'll like todays workout!

Lowerbody Hypertrophy

Barbell Back Squats
1st set: 60kg/132lbs for 15 reps
2nd set: 70kg/154lbs for 12 reps
3rd set: 80kg/176lbs for 12 reps
4th set: 90kg/198lbs for 12 reps (PR)

Seated Leg Curls
1st set: 35kg/77lbs for 20 reps
2nd set: 45kg/99lbs for 12 reps
3rd set: 45kg/99lbs for 12 reps
4th set: 50kg/110lbs for 12 reps

Free Motion Machine Squats
1st set: 99.8kg/220lbs for 15 reps
2nd set: 108.9kg/240lbs for 12 reps
3rd set: 118kg/260lbs for 12 reps (PR)

Sumo Deadlifts
1st set: 60kg/132lbs for 15 reps
2nd set: 70kg/154lbs for 12 reps
3rd set: 90kg/198lbs for 12 reps
4th set: 100kg/220lbs for 12 reps

Leg press calf raises
1st set: 60kg/132lbs for 35 reps
2nd set: 70kg/154lbs for 30 reps
3rd set: 70kg/154lbs for 25 reps
4th set: 80kg/174lbs for 24 reps

Standing Calf raises on raised platform
1st set: 60kg/132lbs for 35 reps
2nd set: 70kg/154lbs for 30 reps
3rd set: 70kg/154lbs for 25 reps
4th set: 80kg/174lbs for 20 reps

good workout, althought I felt pretty sick after! was very intense indeed! walkin the the bust stop was a pain in the ass cus the teardrop in my quads kept cramping! I stretched all through the workout though!

Put up the numbers in lbs for all the imperial animals here, im from the uk so kg for me but I want more people to check out my journey so im prepared to cater for you imperial fellas!

firsthorseman97
05-28-09, 9:32 am
Strong workout M. Comgrats on the PRs. You put in some serious work and it shows with those numbers.

Merat
05-29-09, 2:51 pm
Thanks ryan! More comments the more im fired up to raise hell in the gym!

Just got back from the gym and finished my PWO Meal..mmm yum! anywho heres what I did...

Upperbody Low reps

BB Flat Bench Press
1st: 50kg/110.2lbs for 6 reps
2nd: 52.5kg/115.7lbs for 6 reps
3rd: 60kg/132.3lbs for 6 reps
4th: 62.5kg/137.8lbs for 5 reps (PB)
5th: 62.5kg/137.8lbs for 5 reps

Wide grip Pull ups
1st: BW @ 6 reps
2nd: BW @ 5 reps
3rd: BW @ 5 reps
4th: BW @ 5 reps
5th: BW @ 4 reps

Push Jerks
1st: 30kg/66.1lbs for 6 reps
2nd: 35kg/77.2lbs for 6 reps
3rd: 40kg/88.2lbs for 6 reps
4th: 50kg/110.2lbs for 5 reps
5th: 52.5kg/115.7lbs for 4 reps (almost had 5 but just lost it as I was about to lock it!!! next time it will be 5 for sure!)

Bent Over BB Rows
1st: 40kg/88.2lbs for 8 reps
2nd: 50kg/110.2lbs for 8 reps
3rd: 60kg/132.3lbs for 6 reps
4th: 70kg/154.3lbs for 5 reps

Standing EZ Bar curls
1st: EZ Bar plus 12.5kg/27.6lbs for 8 reps
2nd set: EZ Bar plus 15kg/33.1lbs for 8 reps
3rd set: EZ Bar plus 17.5kg/38.6lbs for 8 reps
4th set: EZ Bar plus 20kg/44.1lbs for 8 reps

Tricep Rope Pulldowns
1st: 17.5kg/38.6lbs for 8 reps
2nd set: 20kg/44.1lbs for 8 reps
3rd set: 22.5kg/49.6lbs for 8 reps
4th set: 25kg/55.1lbs for 8 reps

Merat
05-31-09, 7:09 am
Today was...

Lowerbody Low Reps


Barbell Back Squats
1st set: 80kg/176.36lbs for 6 reps
2nd set: 90kg/198.41lbs for 6 reps
3rd set: 100kg/220.46lbs for 6 reps
4th set: 110kg/242.5lbs for 5 reps
5th set: 117.5kg/259.04lbs for 5 reps (PB)

Sumo Deadlifts
1st set: 80kg/176.36lbs for 6 reps
2nd set: 90kg/198.41lbs for 6 reps
3rd set: 100kg/220.46lbs for 6 reps
4th set: 113.75kg/250.77lbs for 5 reps
5th set: 125kg/275.57lbs for 5 reps (PB)


Seated Leg Curls
1st set: 60kg/132.27lbs for 6 reps
2nd set: 65kg/143.3lbs for 5 reps
3rd set: 65kg/143.3lbs for 5 reps
4th set: 70kg/154.32lbs for 5 reps


Standing Smith Calf Raises on Raised Platform
1st set: 70kg/154.32lbs for 12 reps
2nd set: 80kg/176.36lbs for 10 reps
3rd set: 90kg/198.41lbs for 10 reps
4th set: 100kg/220.46lbs for 10 reps


Good workout, felt focused and couple pb's, all good! Pretty taxin! deff feelin it and I just came back from the gym!

Shamus11B
05-31-09, 7:13 am
Great WO man, one thing I have noticed is quite a few people either neglect their calves or just dont put them in their Journey's. Keep pounding away man, GL with your goals!
-Shamus-

Merat
05-31-09, 7:27 am
Great WO man, one thing I have noticed is quite a few people either neglect their calves or just dont put them in their Journey's. Keep pounding away man, GL with your goals!
-Shamus-

Thanks bro! Appreciate the kind comments! I hear you on the calves, Gotta train em even if you dont think it worth doing! youd be surpised after hittin em heavy and hard!

Merat
05-31-09, 3:55 pm
Just woke up from taking a nap....my lower back is feelin fucked...I mean in a bad way not in a yeh worked it pretty gd way....this split is more taxing than I thought!

Merat
06-01-09, 11:13 am
Bump...


Today was...

Lowerbody Low Reps


Barbell Back Squats
1st set: 80kg/176.36lbs for 6 reps
2nd set: 90kg/198.41lbs for 6 reps
3rd set: 100kg/220.46lbs for 6 reps
4th set: 110kg/242.5lbs for 5 reps
5th set: 117.5kg/259.04lbs for 5 reps (PB)

Sumo Deadlifts
1st set: 80kg/176.36lbs for 6 reps
2nd set: 90kg/198.41lbs for 6 reps
3rd set: 100kg/220.46lbs for 6 reps
4th set: 113.75kg/250.77lbs for 5 reps
5th set: 125kg/275.57lbs for 5 reps (PB)


Seated Leg Curls
1st set: 60kg/132.27lbs for 6 reps
2nd set: 65kg/143.3lbs for 5 reps
3rd set: 65kg/143.3lbs for 5 reps
4th set: 70kg/154.32lbs for 5 reps


Standing Smith Calf Raises on Raised Platform
1st set: 70kg/154.32lbs for 12 reps
2nd set: 80kg/176.36lbs for 10 reps
3rd set: 90kg/198.41lbs for 10 reps
4th set: 100kg/220.46lbs for 10 reps


Good workout, felt focused and couple pb's, all good! Pretty taxin! deff feelin it and I just came back from the gym!

Merat
06-02-09, 5:24 pm
Upperbody Hypertrophy

Incline DB Press
1st set: two 18kg/39.6lbs dumbells for 15 reps
2nd set: two 20kg/44lbs dumbells for 13 reps
3rd set: two 20kg/44lbs dumbells for 12 reps
4th set: two 22kg/48.4lbs dumbells for 6 reps (no idea what happend there...)

Wide Grip Lat Pulldowns
1st set: 35kg/77lbs for 15 reps
2nd set: 40kg/88lbs for 12 reps
3rd set: 45kg/99lbs for 12 reps
4th set: 45kg/99lbs for 12 reps

DB Seated Shoulder Press
1st set: two 12kg/26.4lbs dumbells for 15 reps
2nd set: two 14kg/30.8lbs dumbells for 12 reps
3rd set: two 14kg/30.8lbs dumbells for 12 reps
4th set: two 14kg/30.8lbs dumbells for 10 reps

Old school T bar rows (barbell in the corner):
1st set: 55kg/121lbs for 15 reps
2nd set: 60kg/132lbs for 12 reps
3rd set: 60kg/132lbs for 12 reps
4th set: 65kg/143lbs for 12 reps

Standing EZ Bar curls:
1st set: EZ Bar plus 10kg/22lbs for 15 reps
2nd set: EZ Bar plus 12.5kg/27.5lbs for 15 reps
3rd set: EZ Bar plus 15kg/33lbs for 12 reps
4th set: EZ Bar plus 15kg/33lbs for 12 reps

Tricep Rope Pulldowns:
1st set: 15kg/33lbs for 15 reps
2nd set: 17.5kg/38.5lbs for 12 reps
3rd set: 17.5kg/38.5lbs for 12 reps
4th set: 20kg/44lbs for 12 reps

Good workout, good pump, it was extremley hot and their was no air con kinda felt sick but whatever still survived! Hardcore!

Firedrake
06-02-09, 6:18 pm
_I_ know what "happened there": your upper chest was smoked by that point. Great workout!

Merat
06-04-09, 4:14 pm
Lowerbody Hypertrophy

Warm up:
Shadow boxing

Barbell Back Squats
1st set: 65kg/143lbs for 15 reps
2nd set: 75kg/163lbs for 12 reps
3rd set: 85kg/187lbs for 12 reps
4th set: 95kg/209lbs for 12 reps

Sumo Deadlifts
1st set: 75kg/165lbs for 15 reps
2nd set: 85kg/187lbs for 12 reps
3rd set: 95kg/209lbs for 12 reps
4th set: 105kg/231lbs for 12 reps (PB)

Leg Extensions
1st set: 40kg/88lbs for 15 reps
2nd set: 45kg/99lbs for 15 reps
3rd set: 50kg/110lbs for 12 reps
4th set: 55kg/121lbs for 12 reps

Leg Curls
1st set: 40kg/88lbs for 15 reps
2nd set: 45kg/99lbs for 15 reps
3rd set: 50kg/110lbs for 12 reps
4th set: 55kg/121lbs for 12 reps

Did some low intense cardio for a cool down, felt lil sick so didnt do calves.

firsthorseman97
06-05-09, 10:15 am
Your numbers are lookin' good, M! Some serious volume in here. Hopefully you feeling sick was from the workout and not coming down with something.

Merat
06-05-09, 11:43 am
Your numbers are lookin' good, M! Some serious volume in here. Hopefully you feeling sick was from the workout and not coming down with something.

Thanks ryan, think I may be comin down with somthin, taken the rest of the week of training so no low rep days for this week, so I can recover from this, feel tired my CNS is fried!