View Full Version : Heart of a Titan
Stats:
Age 30
Height 5'6 foot (1.62m)
Weight currently 60kgs (body fat reading to follow)
This my brothers will be a personal share of my training and progress.I have been at the gym last year for about 8 months and gained 10kgs.I plan to reach at least another 10kgs this year.I have been training for the past 2 months to get back into the routine but from the 1st of May is where I take the next step...
I have already been dieting and have the supplements I need and now I am going to start the training as HARD as possible to reach my goal this year of 75kgs.
I will begin logging my routine every day and will follow the plans I feel best for me to gain as much as possible from the site.
Brothers this for me will be an awesome journey and please feel free to add as I am a novice in training and with the help from the experienced I know I have found the right place to grow with all of you united.
This is the beginning of the TITAN WITHIN MYSELF waiting to be unleashed!!!
C.Coronato
04-29-10, 9:56 am
Welcome back my man. Your in a good place.
Thanks man much appreciated!
1st of May it begins...HELL YEAH!!!
Hit the legs this morning at 06.00am
leg curls 4 sets (12 reps)
20kg,25kg,30kg,35kg
leg extensions 4 sets (12 reps)
25kg,30kg,35kg,40kg
standing calf raises 6 sets (12 reps)
97.5kg,105kg,112.5kg,120kg,150kg,180kg
Leg press 4 sets (12 reps)
60kg,90kg,120kg,150kg
seated calf raises 4 sets (15 reps)
45kg
Rather proud of myself,my leg pressing strength has increased for a short shit to push 150kgs...I'm impressed! legs feel worked!
Added some ab's work in as well sit up's,ab crunch machine and leg raises.Tomorrow I hit the chest with all my might...Have to get HUGE PECTORALS!!
1st Of May 06.00am
Start of 2nd course M-Stak chest day
Bench press 5 sets
40kg 12 reps,50kg 12 reps,60kg 8 reps,70kg 5 reps,40kg 12 reps
inclined dumbbell press 4 sets
18kg 12 reps,20kg 12 reps,22kg 10 reps,25kg 8 reps...couldn't find the 24's...pisses me off when clowns don't put the weights back!
Peck Deck 4 sets (12 reps)
25kg,30kg,35kg,40kg
seated chest press 4 sets
45kg 10 reps,40kg 8 reps,35kg 10 reps,30kg 10 reps
By this time my chest was burning,felt like I was walking with a pair of double D's
2nd of May Sunday
Rest day,just chilled at my sister's place with my little nieces.Diet going well but finding it hard to pick up weight although seems I am picking up size and I'm not just talking about being pumped...
Need to improve on the eating,think that is where the fault could lie.
Daily eating routine
05.00am wake up
glass of fruit juice and pre workout supplement
06.00am training
07.30am 2 egg whites,2 low fat yoghurts
10.00am protein shake
12.00-13.00 pasta,chicken portion,2 egg whites
18.00 pasta,fish portion or tuna,mixed veg,fat free cottage cheese
21.00 snack or protein shake before bed time
Think I need to start making some changes here in regards to increasing the amount or eating more frequently.Food either baked or boiled free from oils and fattening substances.
3rd of May Monday
Trained biceps and triceps
dumbbell curls 4 sets 12 reps
7kg,10kg,7kg,10kg straight sets after each other then
2 sets 12kg 12 reps
Preacher curls 3 sets (12 reps)
20kg,25kg,30kg
barbell curls 4 sets (12 reps)
20kg,25kg,30kg,35kg
dumbell curls 4 sets (10 reps)
10kg,7kg10kg,7kg straight sets after each other
triceps:
cables 3 sets (12 reps)
20kg,25kg,30kg
cable pull downs 4 sets (12 reps)
20kg,25kg,30kg,35kg
ez bar pull downs 4 sets (12 reps)
40kg,45kg,50kg,55kg
4th of May
Shoulders
shoulder press machine 4 sets (12 reps)
20kg,25kg,30kg,35kg
up right rows 4 sets (12 reps)
23kg,28kg,33kg,35kg
dumbell press 4 sets (12 reps)
16kg,18kg,20kg,(22kg 10 reps) Noticed an increase in strength on dumbbell press
dumbbell bent arm flies 4 sets (12 reps)
10kg,10kg,8kg,8kg
barbell press 4 sets (12 reps)
23kg,28kg x 3 sets
shoulder press machine 2 sets (10 reps)
20kg x 2 sets
Shoulders were finished after this work out felt real good
5th of May rest day
Just chilling today but was up early to eat as much as possible.I have come to understand the importance of resting along with good sleep as well.
Many elements needed to reach the destination I am heading for and plan to implement them to get there and claim the title of being called a true animal amongst the many brothers already with this honor.
Tomorrow it's the back that will get torn up in the gym...
6th of May
Back
cable rows 4 sets (12 reps)
37.5kg,45kg,52.5kg,60kg
lat pull downs 4 sets (12 reps)
30kg,35kg,40kg,45kg
seated low row machine 4 sets (12 reps)
35kg,40kg,45kg,50kg
bent over bench rows 3 sets (10 reps)
18kg per arm
lat pull downs 7 sets (12 reps)
40kg,45kg,50kg,55kg
close grip
30kg,35kg,40kg
7th of May
Legs
leg curls 4 sets (12 reps)
15kg,20kg,25kg,32.5kg
leg extensions 4 sets (12 reps)
25kg,30kg,35kg,40kg
seated calf raises 5 sets (15 reps)
45kgs
leg press 4 sets (12 reps)
60kg,90kg,120kg,150kg
calf raises 4 sets (12 reps)
90kg
Ab's
sit up's 2 sets (24 reps)
leg raises 2 sets (24 reps)
ab crunch machine 3 sets (12 reps)
35kg,40kg,45kg
8th of May
Rest day
Feel awesome,body feels like a machine healthy and strong.Legs and calves feeling little sore from the work out yesterday but I can definately say they are worked.Eating continues to gain as much mass as possible for training and growth.
9th of May
Chest day
Bench press 5 sets
40kg 12 reps
50kg 12 reps
60kg 8 reps
70kg 8 reps
40kg 12 reps
Inclined dumbbell press 3 sets (12 reps)
18kg,20kg,22kg,25kg (9 reps)
Peck Deck 4 sets (12 reps)
25kg,30kg,35kg,40kg
seated chest press machine 3 sets
45kg 8 reps
40kg 8 reps
35kg 10 reps
Inclined bench press 2 sets
40kg 12 reps
35kg 10 reps
10th of May
Biceps and Triceps
Biceps
seated dumbbell curls sets
8kg,10kg 12 reps straight after each other
12kg,8kg 12 reps
12kg,8kg 12 reps
ez bar curls 3 sets (12 reps)
20kg,25kg,30kg
barbell curls 4 sets (12 reps)
25kg,30kg,35kg,40kg
machine using rope bicep curls 4 sets (12 reps)
20kg,25kg,30kg,35kg
Triceps
Cables 4 sets (12 reps)
20kg,25kg,30kg,35kg
push downs ez bar 4 sets (12 reps)
40kg,45kg,50kg,55kg
Dips 3 sets (12 reps)
82.5kg,90kg,97.5kg
tricep push ups using bench 3 sets (10 reps)
11th of May
Shoulders
seated shoulder press 4 sets (12 reps)
25kg,30kg,35kg,40kg
up right rows 4 sets (12 reps)
20kg,25kg,30kg,35kg
dumbbell bent arm flies 4 sets (12 reps)
7kg,7kg,9kg,10kg
seated dumbbell press 4 sets
18kg,18kg,20kg
22kg 10 reps
seated press machine 2 sets
25kg 12 reps,30kg 10 reps
Felt more strength in shoulder press today
12th of May
Rest day
gotta say felt awesome to get some good sleep last night.Eating continues to gain as much weight as possible and body feels strong.workout on shoulders yesterday was great feel it today.
13 of May
Back
machine Lat pull downs 4 sets (12 reps)
40kg,45kg,50kg,55kg
machine rows 4 sets (12 reps)
40kg,45kg,50kg,55kg
Cable rows 4 sets (12 reps)
37.5kg,45kg,52.7kg,60kg
Lat pull downs wide bar 4 sets (12 reps)
30kg,35kg,40kg,45kg
bent over bench rows 3 sets (12 reps)
18kg
lat pull downs close grip handle 4 sets (12 reps)
25kg,30kg,35kg,40kg
14th of May
Legs
lying leg curls 4 sets (12 reps)
20kg,25kg,30kg,35kg - 8 reps
seated leg curl machine 4 sets (12 reps)
20kg,25kg,30kg,35kg
leg extensions 4 sets (12 reps)
25kg,30kg,35kg,40kg
seated calf raises 4 sets (15 reps)
45kg
leg press 4 sets (12 reps)
60kg,90kg,120kg,150kg
then 60kg 24 reps straight after
calf push ups using leg press 3 sets (15 reps)
60kg,90kg,60kg
ab's
ab crunch machine 4 sets (12 reps)
30kg,35kg,40kg,45kg
leg raises 2 sets (24 reps)
sit ups 2 sets (24 reps)
After leg workout,legs felt like jelly and awesome workout
I'm no expert, but I have 2 thoughts, don't do so many exercises, concentrate on the basics.
My second thought, is something Tom Platz said back in the eighties, He didn't gain when he was to strict with the diet, start drinking some whole milk and a have a hamburger sometimes!
Well My diet has changed significantly from when I first started and I am picking up good mass and size from my training.I try make my training intense otherwise I feel I don't do anything muscles don't even feel worked.
I was rather a tooth pick last year and I've doubled my size just from eating the way I am now and training.If I look at some of the guides of training routines I do more or less the same amount of exercise that a novice to intermediate builder would do.
I train 2 days on and 1 day off normally but I also vary the training from time to time when I feel my body is becoming use to it.I feel I am really getting gains now this past month where I felt stuck on a plateau and I'm not about to stop now.
I was always told when you feel you can give more or train harder and you feel you gaining continue as you'll see results
15th of May
Rest day
just chilled and it felt good to relax.Gotta get use to waking up early on off weekends to eat and keep the routine going to avoid loosing mass.Was a lekker day at sis with the kids and bro in law.Good to see mom as well! She exclaimed I am getting much bigger...good to hear and see results.
16th of May
Chest
bench press 3 sets (12 reps)
40kg,50kg,60kg
70kg 7 reps
40kg 15 reps
inclined dumbbell press 4 sets (12 reps)
18kg,20kg,22kg,25kg
peck deck 4 sets (12 reps)
25kg,30kg,35kg,40kg
seated chest press 4 sets (12 reps)
30kg,35kg,40kg,45kg
inclined bench press 2 sets (12 reps)
35kgs
17th of May
Biceps and triceps
biceps
dumbbell curls 7 sets (12 reps)
8kg
straight sets x 6
12kg,8kg
barbell curls ez bar 3 sets (12 reps)
20kg,25kg,30kg
barbell curls 4 sets (12 reps)
30kg,35kg,40kg,45kg
machine curls using rope 4 sets (12 sets)
20kg,25kg,30kg,35kg
Triceps
Dips 4 sets (12 reps)
82.5kg,90kg,97.5kg,105kg
cable pull downs 4 sets (12 reps)
25kg,30kg,35kg,40kg
tricep push downs ez bar 4 sets (12 reps)
40kg,45kg,50kg,55kg
18th of May
Rest day
dragged my ass out of bed this morning only to go to work but was up early to eat as many meals during the day.Tomorrow it's shoulders...need to try push heavier as strength levels have seemed to increase with the help of the creatine to the diet.
19 of May
Shoulders
shoulder press 3 sets (12 reps)
30kg,35kg,40kg
45kg, 10 reps
upright rows 3 sets (12 reps)
25kg,30kg,35kg
40kg 11 reps
dumbbell press 4 sets (12 reps)
18kg,20kg,22kg,22kg
dumbbell bent arm flies 4 sets (12 reps)
7kg
barbell press 2 sets (12 reps)
35kg
Shoulders felt intensely worked today for some strange reason more than usual
20th of May
Rest day
Mix things up a little and let the body rest some more.Tomorrow is back day and looking forward to it.Wana push heavier weight and see if I can get my back a little sore.Lats never seem to be a problem with that though.
21st of May
Back
Low row machine 4 sets (12 reps)
40kg,45kg,50kg,55kg
lat pull downs wide bar 4 sets (12 reps)
35kg,40kg,45kg,50kg
vertical traction machine 4 sets (12 reps)
45kg,50kg,55kg,60kg
lat pull downs close grip 3 sets (12 reps)
35kg,40kg,45kg
50kg 10 reps
cable rows 3 sets (12 reps)
32.2kg,45kg,52.5kg
60kg 10 reps
bent over bench rows 3 sets (12 reps)
18kg
Adding plates on so must be on the right path
22nd of May
Rest day
Taking it easy today but have to be at work how crap! Back really worked as I feel DOMS set in especially on the lats but feels good though from yesterdays training.Still eating plenty every 3-4 hours and will continue until reaching 75kg body weight for this year.Tomorrow it's leg day and wana see if I can start adding plates on,can't wait!
23rd of May
Legs day
lying leg curls 3 sets (12 reps)
20kg,25kg,30kg
35kg 8 reps
seated leg curls 4 sets (12 reps)
20kg,25kg,30kg,35kg
leg extensions 4 sets (12 reps)
30kg,35kg,40kg,45kg
seated calf raises 4 sets (15 reps)
55kg
leg press 5 sets (12 reps)
60kg,90kg,120kg,150kg,180kg
standing calf raises 2 sets (15 reps)
120kg
Ab's
leg raises 2 sets 24 reps
sit up's 2 sets 24 reps
ab crunch machine 4 sets (12 reps)
30kg,35kg,40kg,45kg
Impressed with my strength especially on leg press and glad to see adding plates on in general
24th of May
Chest
bench press 3 sets (12 reps)
40kg,50kg,60kg
70kg 8 reps
inclined dumbbell press 4 sets (12 reps)
20kg,22kg,26kg,26kg
peck deck 4 sets (12 reps)
30kg,35kg,40kg,45kg
seated chest press 2 sets (12 reps)
40kg,45kg
50kg 10 reps
55kg 8 reps
chest is getting stronger as well but want to increase my benching weight
25th of May
Rest day
Woke up 530 this morning ate some good breakfast and came to work.Body feels good,been getting some good sleep lately and feel muscle recovery is going well.Enjoy the feeling of tender tissue though under repair,makes me feel one step closer to my goal.It's been hard sweat and extreme training over the past few months especially being off for a while but looking forward to pushing every day.I have always enjoyed gym but I really LOVE it now!!
Tomorrow it's arms day...Already excited!
26th of May
Arms day
Biceps
biceps curls 7 sets (12 reps)
8kg,12kg,8kg,12kg,8kg,12kg,8kg
straight sets after each other
barbel curls ez bar 3 sets (12 reps)
20kg,25kg,30kg
barbell curls 4 sets (12 reps)
30kg,35kg,40kg,45kg
Machine curls using rope 3 sets (12 reps)
20kg,25kg,30kg
Triceps
cable pull downs 4 sets (12 reps)
25kg,30kg,35kg,40kg
push downs using ez bar 4 sets (12 reps)
45kg,50kg,55kg,60kg
Dips machine 4 sets (12 reps)
82.5kg,90kg,97.5kg,105kg
Arms were rather pumped after that especially my biceps.Glad to see gaining size and strength in the arms along with all the other body parts.
27th of May
Shoulders
shoulder press 3 sets (12 reps)
30kg,35kg,40kg
45kg 10 reps
dumbbell press 4 sets (12 reps)
18kg,20kg,22kg,23kg
bent arm dumbbell flies 4 sets (12 reps)
8kg
in between barbell press 4 sets (12 reps)
30kg
Shoulders have never burnt as bad as they did today after that session,rather a great workout
28th of May
Rest day
Man gotta tell ya seems the body has serious training this week.Just gona chill,the arms feel really worked and will give the body another days rest before hitting the plates for a good back session.Thank God I'm not working this weekend so I can just chill and do my own thing.Gona check out supplements this weekend and do some good shopping for food needed.
29th of May
Back day
cable rows 4 sets (12 reps)
37.5kg,45kg,52.5kg,60kg
67.5kg 10 reps
low row machine 4 sets (12 reps)
40kg,45kg,50kg,55kg
bent over bench rows 3 sets (12 reps)
18kg
Lat pull downs wide bar 4 sets (12 reps)
35kg,40kg,45kg,50kg
vertical traction machine 4 sets (12 reps)
40kg,45kg,50kg,55kg
lat pull downs close grip 3 sets (12 reps)
35kg,40kg,45kg
30th of May
Rest day
Awesome chill day at my sister's place with my little nieces and bro in law.couple of good games of monopoly and good laughs.Body feels good and rested but definately need to start working lower back muscles...feel a need to strengthen them as weight is starting to increase.
31st of May
Chest day
Bench press 3 sets (12 reps)
40kg,50kg,60kg
70kg 6 reps
seated chest press 4 sets (12 reps)
60kg,55kg
50kg,45kg 10 reps
peck deck 4 sets (12 reps)
30kg,35kg,40kg,45kg
inclined bench press 2 sets (12 reps)
35kg
45kg 11 reps
seated bench press 2 sets 10 reps negative
35kg,40kg
Well after picking up 7kgs in the last month of training using M-stak and eating like an animal the results are obvious.I have no doubt I'll reach 75kgs of bulk weight in the next 2 months.It has been hard sweat but the work has paid off.
Started my first animal pak today so lets see how it goes this month.I plan to pick up another 7kgs so let the sessions begin fuck yeah!!!
1st of June
legs day
leg curls 4 sets (12 reps)
20kg,25kg x 3
leg extensions 4 sets (12 reps)
30kg,35kg,40kg,45kg
leg press 4 sets (12 reps)
60kg,90kg,120kg,150kg
seated calf raises 5 sets (15 reps)
60kg x 2
45kg x 3
Took it easy today on legs,seems I have pulled muscle in my lower back.Will lay off putting pressure on my back for a while until it settles again.Not too happy about it as it has come all of a sudden and I know I have not done any harsh exercise on my back but if it persists will have to visit the doc.
Well been off work for a few days and went to the doc to have my back looked at...Doc says I should stop growing muscles in strange places ;o)
Seems all is fine with my back the inflamed muscles are due to them straining to hold the weight I've gained.Advice was to strengthen lower back to obtain the balance again around the entire core cause at the moment my ab's are stronger.
Doc said that my gym is working nicely as I have picked up weight and it's muscle weight and I need not worry about my lower back in regards to training as nothing is hurt.Glad to know I'm healthy and no problems.
2nd of June was a rest day before seeing the doc.
3rd of June
Arms
Biceps
Dumbbell curls (12 reps)
8kg warm up
12kg,8kg after each other
12kg,8kg after each other
16kg,8kg after each other
16kg,8kg 7 reps each
Barbell curls ez bar 3 sets (12 reps)
20kg,25kg,30kg
barbell curls straight bar using machine 4 sets (12 reps)
30kg,35kg,40kg,45kg
Curls using rope and machine 4 sets (12 reps)
20kg,25kg,30kg,35kg
Triceps
cable pull downs 4 sets (12 reps)
25kg,30kg,35kg,40kg
push downs using ez bar 4 sets (12 reps)
45kg,50kg,55kg,60kg
Dips 4 sets (12 reps)
82.5kg,90kg,97.5kg,105kg
4th of June
Shoulders
shoulder press 3 sets (12 reps)
30kg,35kg,40kg
45kg 10 reps
up right rows 4 sets (12 reps)
25kg,30kg,35kg,40kg
bent arm flies 4 sets (12 reps)
8kg
dumbbell press 4 sets (12 reps)
18kg,20kg,22kg,22kg
shoulder press 2 sets (12 reps)
35kg
5th of June
Rest day
Well been a hectic week despite being off work for 2 days.Was good to just chill at home.Will train back tomorrow but will definately take it easy and do some lower back exercise to start strengthening the lower rear core.Been session after session over the past 2 months and it's paid off in size,weight and strength and most important in heart and mind.
For me this journey has started a new page in my life,it's something that makes me feel proud of my self for how far I've come from being a toothpick to having the size I have now.Still don't feel fit to call myself an animal...That still has a while to come...But for now,I can really say the hard work has paid off and it feels great to see the changes in body and in mind.
6th of June
Back day
cable rows 4 sets (12 reps)
37.5kg,45kg,52.5kg,60kg
67.5kg 10 reps
low row machine 4 sets (12 reps)
40kg,45kg,50kg,55kg
lat pull downs wide bar 4 sets (12 reps)
35kg,40kg,45kg,50kg
vertical traction machine 4 sets (12 reps)
45kg,50kg,55kg,60kg
bent over bench rows 2 sets (12 reps)
20kgs
lower back torso raises 2 sets (12 reps)
2nd set with 15kg plate
lat pull downs close grip 3 sets (12 reps)
35kg,40kg,45kg
7th of June
Chest day
bench press 4 sets (12 reps)
40kg,50kg,60kg
70kg 7 reps
inclined dumbbell press 4 sets (12 reps)
20kg,23kg,25kg,27kg
peck deck 4 sets (12 reps)
30kg,35kg,40kg,45kg
seated chest press 3 sets (12 reps)
45kg,50kg
55kg 9 reps
inclined bench press 2 sets (12 reps)
35kg
8th of June
Legs day
leg curls 4 sets (12 reps)
20kg,25kg,30kg,30kg
leg extensions 4 sets (12 reps)
30kg,35kg,40kg,45kg
standing calf raises 4 sets (15 reps)
97.5kg,105kg,112.5kg,120kg
seated calf raises 4 sets (15 reps)
45kgs
leg press 3 sets (12 reps)
90kg,120kg,150kg
9th of June
Rest day
Just took it easy enjoyed the good rest although missed the gym lol
10th of June
Arms
Biceps
dumbbell curls (12 reps) straight after each other
7kg,12kg,7kg,12kg,7kg,15kg,7kg
15gk,7kg 8 reps
standing barbell curls ez bar 3 sets (12 reps)
20kg,25kg,30kg
barbell curls straight bar 4 sets (12 reps)
30kg,35kg,40kg,45kg
cable curls 3 sets (12 reps)
25kg,30kg,35kg
Triceps
cable pull downs 4 sets (12 reps)
25kg,30kg,35kg,40kg
push downs ez bar 4 sets (12 reps)
45kg,50kg,55kg,60kg
Couldn't do dips
11th of June
Rest day
Needed to get some sleep this morning so I stayed in and will hit a power shoulder session tomorrow.World cup fever is absolutely crazy today with the opening ceremony and first match.People going crazy blowing hooters and vuvuzela's the entire day everywhere on the streets.
Awesome to see humanity united,the feeling and atmosphere is amazing!!
12th of June shoulders
13th of June rest day
14th of June Back day
15th of June Chest day
bench press 3 sets (12 reps)
40kg,50kg,60kg
70kg 10 reps
inclined dumbbell press 4 sets (12 reps)
20kg,22kg,25kg,27kg
peck deck 4 sets (12 reps)
30kg,35kg,40kg,45kg
seated chest press 4 sets
60kg 9 reps
55kg 9 reps
50kg 10 reps
45kg 12 reps
16th of June
Legs day
leg curls 4 sets (12 reps)
20kg,25kg,30kg,30kg
leg extensions 4 sets (12 reps)
30kg,35kg,40kg,45kg
leg press 5 sets (12 reps)
60kg,90kg,120kg,150kg,180kg
seated calf raises 5 sets (15 reps)
45kg
Ab's done as well
17th of June
Arms day
dumbbell curls 7 sets (12 reps) straight sets after each other
8kg,12kg,8kg,12kg,8kg,15kg,8kg
15kg,8kg 10 reps
barbell curls ez bar 3 sets (12 reps)
20kg,25kg,30kg
barbell curls straight bar 4 sets (12 reps)
30kg,35kg,40kg,45kg
cable curls 3 sets (12 reps)
25kg,30kg,35kg
tricep pull downs 4 sets (12 reps)
25kg,30kg,35kg,40kg
push downs 4 sets (12 reps)
45kg,50kg,55kg,60kg
dips 4 sets (12 reps)
82.5kg,90kg,97.5kg,105kg
18th of June
Rest day
Was going to train shoulders today but decided to rest the arms.Will hit a session tomorrow after work and it's weekend so should be nice and calm at the gym with no muppets swinging weights around.
Anxious for month end though where Stak and Pump will be stacked together with my eating routine for the new month and already ampt for achieving results and I'm sure this will boost my growth and size gains.
From new month will also get up some measurements to monitor size gains and growth.Should be quite good and interesting to watch this space!
19th of June
Shoulders day
shoulder press 4 sets (12 reps)
30kg,35kg,40kg,45kg
dumbbell press 4 sets (12 reps)
18kg,20kg,23kg,23kg
bent arm flies in between each set of dumbbell press 4 sets (12 reps)
9kg burnt like hell!
barbell press 4 sets (12 reps)
25kg,30kg,35kg,40kg
upright rows in between barbell press 4 sets (12 reps)
25kg,30kg,35kg,40kg
shoulders are much stronger than 3 months ago feel allot more power in them with lifting
20th of June
Rest day
Taking it easy and letting the arms recover from a good weeks workout.Feeling strong and no loss of strength since off creatine.Animal pak helping allot and body feels rock solid! Tomorrow will hit a back session including lower back to continue strengthening lower back muscles.
Eating like a starved sabertooth and continue to pick up weight along with size.Really starting to look much bigger and clothes are starting to become a fitting problem lol
21st of June
K so here it is this morning lazy as ever to get out of bed so decided to take another rest day.Got up 05.30 and had some good breakfast along with animal pak and will just take it easy for today.
Can't wait for month end to get paid and to make my order for pump and stak!!! 1st of July I want to keep a log of measurements before and after course.I believe I will gain quality mass and will probably run this stack for 3 months to see results.
22nd of June
Well another lazy morning to get out of bed...fuck it's cold! Anyways,out of bed and had a good breakfast along with my pak.Then it was off to the gym in my little corsa.Lost a little weight because of the messed up eating the past few days because of working late but no excuses.the session today was as follows:
cable rows 4 sets (12 reps)
45kg,52.5kg,60kg,67.5kg
lat pull downs wide grip 4 sets (12 reps)
35kg,40kg,45kg,50kg
low row machine 4 sets (12 reps)
45kg,50kg,55kg,60kg
vertical traction machine 4 sets (12 reps)
45kg,50kg,55kg,60kg
lower back raises 3 sets (12 reps)
with 15kg plate
23rd of June
Ok so there you have it,workout yesterday was good considering my back is a little sore this morning with d.o.m.s so decided to take a rest day instead of doing chest which will follow tomorrow and should be rather a good session.Wish this freaking month would end already so I can start pump and stak!!!
24th of June
Was up at 4.30am this morning,cracked the fridge and made me some breaky before training at 5.30am.Worked on the chest this morning with the normal basics which seems to be helping the chest grow quite nicely.Gym was rather quiet today so made it easy to train in peace without too much noise around.So here it is:
bench press 3 sets (12 reps)
40kg,50kg,60kg
70kg 5 reps
inclined dumbbell press 4 sets (12 reps)
20kg,22kg,25kg,27kg
peck deck 4 sets (12 reps)
30kg,35kg,40kg,45kg
seated chest press 4 sets (10 reps)
60kg,55kg,50kg,45kg
25th of June
Up and out of bed early this morning to fill the tank and there you have it flip the legs are wasted after a good workout this morning.Feel strong,know that the legs are going to be sore tomorrow but was well worth it.
leg curls 4 sets (12 reps)
20kg,25kg,30kg,30kg
leg extension 4 sets (12 reps)
30kg,35kg,40kg,45kg
seated calf raises 4 sets (12 reps)
45kg
leg press 4 sets (12 reps)
90kg,120kg,150kg,180kg
worked out the ab's as well
Tomorrow is arms day...looking forward to it!!
26th of June
Well was an awesome weekend off from work and time well spent sorting out my own crap.As for the gym session well here it is:
dumbbell curls 7 sets (12 reps)
8kg,12kg,8kg,12kg,8kg,15kg,8kg
barbell curls ez bar 3 sets (12 reps)
20kg,25kg,30kg
straight barbell curls 5 sets (12 reps)
25kg,30kg,35kg,40kg,45kg
cable curls 3 sets (12 reps)
25kg,30kg,35kg
tricep pull downs 5 sets (12 reps)
20kg,25kg,30kg,35kg,40kg
push downs ez bar 4 sets (12 reps)
45kg,50kg,55kg,60kg
dips 2 sets (12 reps)
105kg,97.5kg
27th of June
Rest day
Took it easy went to fetch my dad and had a braai at my sisters place with the family.Rather a relaxed weekend.Seems I'll have to start getting bigger clothes as things are starting to get rather tight which to me is a good sign.Have picked up some stomach fat but will deal with that later.
Seems I'm not struggling to pick up weight anymore,there was a period where I just couldn't get past 60kgs but ever since I changed my whole routine around,man I have grown in size,strength,weight,etc.
28th of June
After an awesome weekend of spending time with the family and eating like an animal I was ready and well rested for shoulders today.Rather happy with my performance in my shoulders,I use to battle hectic with shoulder workouts but not anymore.Session went as follows:
shoulder press 4 sets (12 reps)
30kg,35kg,40kg,45kg
dumbbell press 4 sets (12 reps)
18kg,20kg,22kg,24kg
bent arm flies 4 sets of 9 kgs
upright rows 3 sets (12 reps)
25kg,30kg,35kg
barbell press 3 sets (12 reps)
25kg,30kg,35kg
one set 30kg negative 12 reps
29th of June
Rest day
I was thinking about my journey and about the struggle but quite frankly I don't see much of a struggle so far.I've worked my ass off to get to where I am now but can't really say that I have struggled.There was a point where I battled to get my weight up but I was to blame for not eating correctly.
Well another recovery day before I hit a back session tomorrow.Rather cold today but considering I have picked up some weight don't feel it too much.
30th of June
Woke up slightly late this morning but still had a decent workout.Anxious to start my first course of stak and m-stak but still waiting for the order to arrive.Gonna be a good month captain!!
workout today as follows:
lat pull downs wide bar 4 sets (12 reps)
35kg,40kg,45kg,50kg
cable rows 4 sets (12 reps)
45kg,52.5kg,60kg,67.5kg
vertical traction machine 4 sets (12 reps)
45kg,50kg,55kg,60kg
low row machine 4 sets (12 reps)
45kg,50kg,55kg,60kg
lat pull down close grip 3 sets (12 reps)
30kg,35kg,40kg
1st of July
Well took it easy today considering I still have not gotten my animal sups yet.Customer service in this counrty is like trying to squeeze cheese out of a brick!!! The wait continues until I receive the goods to put the course in action.
On a lighter note will see if I can get some measurements done today for the start of the new training month along with the new course I'm gonna try.Weight is stable at 70kgs and want to see if I can add on another 5kgs of lean mass.
Tomorrow it's legs...
Well past couple of days have been a mess with work and trying to get in some decent training but good news is that I have finally received my order ie: Pump and Stak.
It's about time to step things up a gear and I can't wait for the results at the end of the first batch.
9th of July
Well today was the official start of the course and it didn't go so well this morning.After throwing down the packs,breafast,etc I landed up throwing up some of the stuff but I don't think it was the pills but rather too much of a full stomach that caused the jolt.
Still hit the session and didn't really feel much difference but will give it a few days.Measurement are as follows:
Neck 39cm
Fore arms 28cm
Arms 31cm
Chest 91cm
Waist 86cm
Thighs 55cm
Calves 36cm
Lets see after the first course if there is an increase.Will keep a log and measure at the end of each course.
dumbbell curls 7 sets (12 reps)
8kg,12kg,8kg,12kg,8kg,15kg,8kg
barbell curls ez bar 3 sets (12 reps)
20kg,25kg,30kg
barbell curls straight bar 5 sets (12 reps)
20kg,25kg,30kg,35kg,40kg
cable curls 3 sets (12 reps)
25kg,30kg,35kg
tricep cable pull downs 4 sets (12 reps)
25kg,30kg,35kg,40kg
tricep push downs ez bar 4 sets (12 reps)
45kg,50kg,55kg,60kg
dips 4 sets (12 reps)
82.5kg,90kg,97.5kg,105kg
10th of July
Shoulders day
Shoulder press
30x12
35x12
40x12
45x12
upright rows
25x12
30x12
35x12
40x12
bent arm flies
9x12 4 sets
dumbbell press
18x12
20x12
23x12
23x11
shoulder press
25x12
30x12
11th of July
Rest day
So far seems Stak and Pump are ok but nothing to report back besides that my stomach is not happy with pump.Will keep at it for a few days until the body settles with it.Have not really felt much difference with the combination yet but also I think it won't just happen over night
12th of July
Decided to take another rest day and see how the supplements react.Once again Stak was fine and tried to take Pump a little later than usual to see if any upset was caused and well once again tummy was not too impressed...
Will see over the next few days...
Well not too impressed with my performance lately,training has been disrupted due to working very early and late hours.Will get back on track in a few days and push hard to regain the time messed.
15th of July
Back day
lat pull downs wide bar
35x12
40x12
45x12
50x12
cable rows
45x12
52.5x12
60x12
67.5x8
vertical traction machine
45x12
50x12
55x12
60x12
low row machine
45x12
50x12
55x12
60x12
The work out was rather intense considering my routine has been messed up this week with work hours but will get it back on track for next week
17th of July
Legs day
leg curls
20x12
25x12
30x12
30x12
leg extensions
30x12
35x12
40x12
45x12
leg press
90x12
120x12
150x12
180x12
seated calve raises
45x12 4 sets
Ab's
ab crunch machine
35x12
40x12
45x12
50x12
leg raises
12 reps 4 sets