benny boy Posted September 30, 2006 Share Posted September 30, 2006 Goal: To gain weight and muscle. Starting point, 6"4 but only weigh 148lbs (hence the low weights to start with ) 30/09/06 Bicep Curls 10kg 3 sets x 8 repsPress Ups 2 x 15Shoulder Press 7.5kg 3 x 8Calf Raise 20kg (a dumbell of 10kg in each hand) 3 x 10Crunches 2 x20 Thoughts/Issues: I feel I should have been able to do the shoulder presses at 10kg, but couldn't. Calf raise with 20kg seemed a little easy. My left side is much weaker than my right, to the point where I didn't quite hit my rep targets with my left side (by a couple of reps on the 2nd and 3rd set). Music: I-Adapt - 'Sparks Turn To Flames' Diet/Food intake to follow. Link to comment Share on other sites More sharing options...
benny boy Posted October 1, 2006 Author Share Posted October 1, 2006 30/09/06 Food; 2 x 3 Weetabix with Soy Milk1 x Scoop of Protein Powder with 1 Pint of Apple Juice3 x Avocado and Tomatoe Sandwiches (wholemeal bread)1 x Packet of Salted Crisps1 x Apple1 x handful of Dry Roasted Peanuts1 x Alpro Soy Chocolate Mouse Desert1x Smoky Beans (Beans and Tofu with Onion and Garlic, served with Mashed Potatoe) I feel I should be eating more, but I start a new job on Monday and relistically I don't know how I can fit eating more than the above into a 'normal' day when I have to go to work...although I am suddenly hungry all the time again, like I used to be a few years ago which is actually a great feeling . Link to comment Share on other sites More sharing options...
Guest Posted October 1, 2006 Share Posted October 1, 2006 Peanut butter and jelly sandwiches will solve all your problems...I used to eat atleast 3-4 a day and mine were probably well over 700calories each. Link to comment Share on other sites More sharing options...
benny boy Posted October 2, 2006 Author Share Posted October 2, 2006 01/10/06 Food;1 x 3 Weetabix with Soy Milk1 x Scoop of Protein Powder with 1 Pint of Apple Juice3 x Houmous and Tomato Sandwiches (wholemeal bread)1 x Packet of Salted Crisps1 x Apple1 x handful of Dry Roasted Peanuts1/3 of a tub of Vegan Ice Cream 1x Yellow Bean Stir Fry with rice noodles (mmmmm) hahaha I am British, Peanut Butter and Jelly...what? Link to comment Share on other sites More sharing options...
pelicanAndrew Posted October 2, 2006 Share Posted October 2, 2006 Peanut butter and.... ahhhh... jam? Link to comment Share on other sites More sharing options...
benny boy Posted October 2, 2006 Author Share Posted October 2, 2006 Peanut butter and.... ahhhh... jam? ah okay. 2/10/06 Bicep Curls 10kg 3 sets x 8 repsChest press 12.5kg dumbell in each hand 3 x 10 Bent Over Row 12.5kg 3 x 12Squats 20kg (a dumbell of 10kg in each hand) 3 x 10Crunches 2 x20 Thoughts/Issues: Left side felt stronger doing bicep curls, but feel that was a bit too easy now on my right. Felt slight joint pain in right shoulder whilst doing bent over row (my right shoulder sometimes cracks when I lie in bed, connected? solution?) but not too much seemed okay. Squats, started off thinking yeah these are easy, but after third set I know my legs are going to ache tomorrow. Music: Ignite - 'Greatest Hits 1994-2004' Link to comment Share on other sites More sharing options...
benny boy Posted October 3, 2006 Author Share Posted October 3, 2006 3/10/06 Bicep Curls 10kg 3x8Press Ups 2x15Shoulder Press 7.5kg 3x8Calf Raises 25kg (a dumbell of 12.5kg in each hand) 3x10Crunches 2x20 Damn my legs ache today from the squats yesterday!! Link to comment Share on other sites More sharing options...
benny boy Posted October 5, 2006 Author Share Posted October 5, 2006 5/10/06 Bicep Curls 12.5kg 3 sets x 8 repsChest press 12.5kg dumbell in each hand 3 x 10Bent Over Row 12.5kg 3 x 12Squats 25kg (a dumbell of 12.5kg in each hand) 3 x 12Crunches 2 x20 Music: As Friends Rust I seem to be gaining some strength, which is good but means I need to probably find a gym so I can up the weights and lower the reps. Link to comment Share on other sites More sharing options...
VeganDude Posted October 6, 2006 Share Posted October 6, 2006 I don't think you need to go to a gym, I never visited one. Afcorse you can if you want but you can also buy some more weights and/or do bodyweight stuff. I would say do some bodyweight stuff like dips and pullups anyway, you can do them anywhere.You defenetly don't need to go to a gym to keep gaining strenght/muscle. Link to comment Share on other sites More sharing options...
benny boy Posted October 7, 2006 Author Share Posted October 7, 2006 I don't think you need to go to a gym, I never visited one. Afcorse you can if you want but you can also buy some more weights and/or do bodyweight stuff. I would say do some bodyweight stuff like dips and pullups anyway, you can do them anywhere.You defenetly don't need to go to a gym to keep gaining strenght/muscle. Yeah I know/agree but my house is pretty small. I would like access to a nice set of weights/bench...I just reckon a gym would be a good option.today 7/10/06 Played football (soccer ) for an hour and a half. Bicep Curls 12.5kg 3x8Press Ups 3x15Shoulder Press 10kg 3x6Calf Raises 25kg (a dumbell of 12.5kg in each hand) 3x12Crunches 2x20 Music : Actually I did this whilst watching Fantastic Four, damn I should have had Ben Grim as my username on here http://www.battlegroundent.com/images/heroclix/ClobberinTime.jpg Link to comment Share on other sites More sharing options...
jonathan Posted October 8, 2006 Share Posted October 8, 2006 Hi Great that you are keeping a log over hear but I have to ask why you start every session with curls? I assume that you are a relatively new lifter, and you don't even need to do any bicep specific until your arms are 16inch plus. Just stick with bent over rows, chins and deadlifts If you want any help constructing a programme give me a shout Jonathan Link to comment Share on other sites More sharing options...
jonathan Posted October 8, 2006 Share Posted October 8, 2006 I just noticed that you are 6'4" and 75kg too. I am 6'8" and started out at about 77kg. I started with isolation stuff and gained a bit of weight, but I made the best progress doing the compound work like barbell squats, deadlifts, bench, bent over row, shoulder press and power cleans. I'm at about 117kg now, three years later Jonathan Link to comment Share on other sites More sharing options...
benny boy Posted October 8, 2006 Author Share Posted October 8, 2006 I just enjoy curls I can see a definite argument to switching to doing chin ups if I can get access to a bar. What is a dead lift? Link to comment Share on other sites More sharing options...
jonathan Posted October 9, 2006 Share Posted October 9, 2006 http://www.exrx.net/WeightExercises/ErectorSpinae/BBDeadlift.html The best all body lift that you can do Chins are very good - I personally prefer bent over rows, but that might be because I am crap at chins! Jonathan Link to comment Share on other sites More sharing options...
benny boy Posted October 9, 2006 Author Share Posted October 9, 2006 Thanks for that. Yeah bent over rows are good, I do those... 9/10/06 Bicep Curls 12.5kg 3 sets x 8 repsChest press 12.5kg dumbell in each hand 3 x 12Bent Over Row 12.5kg 3 x 12Squats 25kg (a dumbell of 12.5kg in each hand) 3 x 12Crunches3 x20 Hmm...I need to up the weights lower the reps I think? Thoughts? But not sure how. With the current weights available the next step is 20kg, which I think is too much. Might need to buy some more weights (really could do with some 5kg discs). Link to comment Share on other sites More sharing options...
benny boy Posted October 10, 2006 Author Share Posted October 10, 2006 So went and bought some more weights...puts off the gym for longer. 10/10/06 Bicep Curls 15kg 3x6Press Ups 1 x20, 2x15Shoulder Press 10kg 3x6Calf Raises 30kg (a dumbell of 15kg in each hand) 3x12Crunches 3x20 Music: Dick Nasty - 'You Are The Song My Enemy Sings'7 Seconds - 'Scream Real Loud...Live!' Link to comment Share on other sites More sharing options...
benny boy Posted October 11, 2006 Author Share Posted October 11, 2006 So weighed myself randomly today, and after 3 weeks I weigh...*drum roll please*; 148lbs!! Hahaha well I know I have gained some muscle and some strength, so therefore I figure I must have lost some fat...onwards and upwards... ...thoughts? Link to comment Share on other sites More sharing options...
benny boy Posted October 12, 2006 Author Share Posted October 12, 2006 12/10/06 Bicep Curls 15kg 3 sets x 6 repsChest press 15kg dumbell in each hand 3 x 10Bent Over Row 15kg 3 x 10Squats 20kg (a dumbell of 15kg in each hand) 3 x 10Crunches 3 x20 Er...what? I thought I was supposed to gain size before strength? ...am I just really not pushing myself here? Link to comment Share on other sites More sharing options...
sydneyvegan Posted October 13, 2006 Share Posted October 13, 2006 Hey Keep up the Good Work...I'm 6'3 and once weighed 160lbs, I now weigh 230lbs so I know where you are coming from...Strength often increases before you gain size, because you are replacing fat with muscle...If you keep increasing the weights you lift and keep eating well then size will come Link to comment Share on other sites More sharing options...
benny boy Posted October 14, 2006 Author Share Posted October 14, 2006 14/10/06 Played football for an hour and a half, which was good apart from some shocking passing from myself. Bicep Curls 15kg 3x6Press Ups (with 5kg on my back) 2 x15, 1x8Shoulder Press 10kg 3x6Calf Raises 30kg (a dumbell of 15kg in each hand) 3x12Crunches 3x20 First session with my newgrips which arrived, I like them. Link to comment Share on other sites More sharing options...
benny boy Posted October 16, 2006 Author Share Posted October 16, 2006 16/10/06 Bicep Curls 15kg 3 sets x 6 repsChest press 15kg dumbell in each hand 3 x 12Bent Over Row 15kg 3 x 12Squats 30kg (a dumbell of 15kg in each hand) 3 x 12Crunches 3 x20 I did the crunches with a 10kg weight on my chest but it didn't seem to make much difference, I think maybe I wasn't doing it right (not rising far enough). Link to comment Share on other sites More sharing options...
benny boy Posted October 18, 2006 Author Share Posted October 18, 2006 Felt ill yesterday so trained today instead. 18/10/06 Bicep Curls 15kg 3x8Press Ups (with 10kg on my back) 3 x10Shoulder Press 10kg 3x8Calf Raises 30kg (a dumbell of 15kg in each hand) 3x12Crunches 10kg 2x20, 15kg 1x20 I weighed myself at work again today...and well the scales said 154lbs! ...I don't believe I have gained 6lbs in a week. Link to comment Share on other sites More sharing options...
benny boy Posted October 19, 2006 Author Share Posted October 19, 2006 19/10/06 Bicep Curls 15kg 3 sets x 8 repsChest press 17.5kg dumbell in each hand 3 x 8Bent Over Row 17.5kg 3 x 10Squats 35kg (a dumbell of 17.5kg in each hand) 3 x 10Crunches 15kg 3 x10 V-ups 3 x 10 Feel like I am going in the right direction. Link to comment Share on other sites More sharing options...
benny boy Posted October 21, 2006 Author Share Posted October 21, 2006 21/10/06 Played football for 1 1/2 hours. Haven't got time to do weights today, going to try and squeeze it in tomorrow instead. Link to comment Share on other sites More sharing options...
benny boy Posted October 22, 2006 Author Share Posted October 22, 2006 22/10/06 Bicep Curls 15kg 3x8Press Ups (with 10kg on my back) 1x12, 1x10, 1x8Shoulder Press 10kg 3x8Calf Raises 35kg (a dumbell of 17.5kg in each hand) 3x12Crunches 17.5kg 3x10V-ups 3x10 Link to comment Share on other sites More sharing options...
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