jonathan Posted October 22, 2006 Share Posted October 22, 2006 I realise that you like to curl, but could I suggest maybe not doing them every session and maybe doing them as one of the last exercises?? The reason I say this is that biceps are really one of the smallest muscle groups, and fatigue very quickly. If they are fatigued it reduces the effectiveness of any subsequent exercises that rely on them, like rows or chins. With rows and chins being very much more effective for general mass building you want to prioritise these so that you gain maximum benefit from your training. Also, you don't do any tricep exercises that I can see. The tricep is a larger muscle than the bicep and needs more training stimulus. Two tricep exercises for every one bicep exercise and you cannot go wrong. I know that you may think that I am just a strongman/powerlifter and not interested in bodybuilding, but I live with Daywalker from this board (World Champion Bodybuilder in the Fitness Class) and he does HST at the moment. He included curls right at the end of the workout, after the deadlifts, rows and chins, and includes dips and close grip bench specifically for his triceps. I hope that you do not take this as criticism, it certainly isn't. I just want to help you avoid making the mistakes that I did at the start of my training (three years ago) and because we have similar physiques. Jonathan Link to comment Share on other sites More sharing options...
benny boy Posted October 23, 2006 Author Share Posted October 23, 2006 Okay Biceps at end...include tricep work out. Check. I have two more weeks then I am going to do a re-vamp of the whole workout I think. Link to comment Share on other sites More sharing options...
benny boy Posted October 24, 2006 Author Share Posted October 24, 2006 24/10/06 Chest press 17.5kg dumbell in each hand 3 x 12Bent Over Row 17.5kg 3 x 12Tricep Extensions 10kg 3x10Squats 35kg (a dumbell of 17.5kg in each hand) 3 x 12Crunches 17.5kg 3 x10V-ups 3 x 10 Wow...not doing biceps at the start makes a real difference. Might need to up the weights again!! Right time to eat!! Link to comment Share on other sites More sharing options...
benny boy Posted October 26, 2006 Author Share Posted October 26, 2006 26/10/06 Press Ups (with 10kg on my back) 3x12Shoulder Press 10kg 3x8Tricep Extensions 10kg 3x10Calf 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...
benny boy Posted October 27, 2006 Author Share Posted October 27, 2006 27/10/06 Chest press 20kg dumbell in each hand 2 x 8, 1 x 4Bent Over Row 20kg 3 x 10Squats 40kg (a dumbell of 20kg in each hand) 3 x 8Bicep Curls 17.5kg 3 x 4 (hmm too much weight?)Crunches 17.5kg 3 x 10V-ups 3 x 10 Upped the weights again... Link to comment Share on other sites More sharing options...
benny boy Posted October 28, 2006 Author Share Posted October 28, 2006 28/10/06 Football for 1 hour 45 minutes. Actually played pretty well, but was really really tired by the end. Link to comment Share on other sites More sharing options...
benny boy Posted October 29, 2006 Author Share Posted October 29, 2006 29/10/06 Press Ups (with 12.5kg on my back) 1x10, 2x8Shoulder Press 12.5kg 1x6, 2x4Tricep Extensions 10kg 3x10Calf Raises 40kg (a dumbell of 20kg in each hand) 3x12Crunches 20kg 3x10V-ups 3x10 Upped the weights on the second day of my workout too. Could do with weighing myself. I am stronger, but having doubts about whether I am bigger/heavier and whether I am eating enough? Link to comment Share on other sites More sharing options...
jonathan Posted October 30, 2006 Share Posted October 30, 2006 Good lifting Benny If you are worried if you are eating enough you probably aren't eating enough! Aim for 1-1.5kg of gain every month. If you are not seeing that gain eat more Jonathan Link to comment Share on other sites More sharing options...
benny boy Posted October 30, 2006 Author Share Posted October 30, 2006 Thanks Jonathan. 30/10/06 Chest press 20kg dumbell in each hand 3 x 8Bent Over Row 20kg 3 x 10Squats 40kg (a dumbell of 20kg in each hand) 3 x 10Tricep Extensions 10kg 3 x 10Crunches 20kg 3 x 10V-ups 3 x 10 Link to comment Share on other sites More sharing options...
benny boy Posted November 1, 2006 Author Share Posted November 1, 2006 01/11/06 Press Ups (with 12.5kg on my back) 3 x 10Shoulder Press 10kg 3 x 8 (forgot I had upped the weight...dumb)Bicep Curls 17.5kg 3 x 6Calf Raises 45kg (a dumbell of 22.5kg in each hand) 3x12Crunches 22.5kg 3x12V-ups 3x12 Link to comment Share on other sites More sharing options...
benny boy Posted November 4, 2006 Author Share Posted November 4, 2006 4/11/06 Football for 1 hour 45 minutes Chest press 20kg dumbell in each hand 3 x 10Bent Over Row 20kg 3 x 12Squats 40kg - skipped as knee was hurting from footballTricep Extensions 12.5kg 3 x 8Crunches 20kg 3 x 12V-ups 3 x 10 Link to comment Share on other sites More sharing options...
benny boy Posted November 6, 2006 Author Share Posted November 6, 2006 06/11/06 Press Ups (with 15kg on my back) 2 x 10, 1 x 8Shoulder Press 12.5kg 3 x 8Tricep extensions 12.5kg 3 x 10Calf Raises 50kg (a dumbell of 25kg in each hand) 3 x 12Crunches 25kg 3x12V-ups 3x12 Link to comment Share on other sites More sharing options...
benny boy Posted November 7, 2006 Author Share Posted November 7, 2006 07/11/06 Chest press 20kg dumbell in each hand 2 x 10, 22.5 kg 1 x 6Bent Over Row 22.5kg 3 x 10Squats 45kg - 3 x 8Bicep Curls 17.5kg 3 x 8Crunches 25kg 3 x 12V-ups 3 x 12 Link to comment Share on other sites More sharing options...
benny boy Posted November 9, 2006 Author Share Posted November 9, 2006 09/11/06 Press Ups (with 15kg on my back) 3 x 10Shoulder Press 12.5kg 3 x 8Tricep extensions 12.5kg 3 x 10Calf Raises 50kg (a dumbell of 25kg in each hand) 3 x 12Crunches 25kg 3x12V-ups 3x12 As of Saturday changing my programme. Current weight... *drum roll please* 167lbs!!! Link to comment Share on other sites More sharing options...
benny boy Posted November 11, 2006 Author Share Posted November 11, 2006 So change of programme (well sort of) 11/11/06 Bench Press 45kg 1x10, 1x8, 1x6Dead lift 45kg 3 x 8Calf Raises 50kg 3 x 12Tricep Extensions 15kg 3 x 8Crunches 25kg 3 x 12V-ups 3 x 12 Link to comment Share on other sites More sharing options...
benny boy Posted November 12, 2006 Author Share Posted November 12, 2006 12/11/06 Press up (15kg) 3 x 10Chin up 1 Military Press 25kg 1 x 10, 1 x 9, 1 x 7Bicep Curl (barbell 30kg) 3 x 4Hack Squats 45kg 3 x 12Crunches (25kg) 3 x 12V-ups 3 x 12 (not done very well) ...hmm, bad day at the office. Link to comment Share on other sites More sharing options...
jonathan Posted November 12, 2006 Share Posted November 12, 2006 You're making speedy progress Ben - keep it up Jonathan Link to comment Share on other sites More sharing options...
benny boy Posted November 13, 2006 Author Share Posted November 13, 2006 13/11/06 Bench Press 45kg 3 x 8Dead lift 45kg 3 x 10Single Leg Calf Raises 25kg 3 x 8Skullcrushers 20kg 2 x 8, 1 x 4Crunches 25kg 3 x 12V-ups 3 x 12 Okay so I probably shouldn't lift 3 days running, but I am trying to fit it around other stuff this week. Link to comment Share on other sites More sharing options...
benny boy Posted November 16, 2006 Author Share Posted November 16, 2006 16/11/06 Press up (15kg) 3 x 10Chin up 1 (kind of 2...)Military Press 25kg 1 x 12, 1 x 11, 1 x 9Tricep extensions 15kg 3 x 8Hack Squats 50kg 3 x 10Crunches (25kg) 3 x 12V-ups 3 x 12 Link to comment Share on other sites More sharing options...
benny boy Posted November 18, 2006 Author Share Posted November 18, 2006 18/11/06 Football for 1 1/2 hours, pulled my groin I think... Then joined a gym...so my workout was a bit odd as I tried to work out what discs weighed what, and scratched my head as to what I was lifting at home...it didn't appear to be obvious. Bench Press 40kg 1 x 10, 50kg 1 x 4, 45kg 2 x 5 (not good, as I said I was getting used to what was what...next time I am going to use the Smith I think as I don't have a spotter.)Dead lift 50kg 2 x 6, 1 x 3Calf Raises 50kg 3 x 12Bicep curls 25kg 2 x 8, 1 x 4 (couldn't remember what I was lifting before and so was a bit off the mark, although it felt good...my form was good I think too as I had a mirror to check it)Crunches 45kg 1 x 8, 2 x 7 (using some odd crunch machine)V-ups 1 x 12, 2 x 10 (too much on the above? or just being lazy?) Link to comment Share on other sites More sharing options...
jonathan Posted November 18, 2006 Share Posted November 18, 2006 Good to hear that you have joined a gym I think that you were a bit limitted with your set up at home. One thing though - I would steer clear of the smith machine if I were you. Those things are the cause of many injuries (only one predetermined line of motion - everyone presses in a different way and it tends to put alot of strain on the elbows and shoulders). The best thing to do at the moment is just not work to failure, and build your confidence with the barbell. 5x5 is a good routine for that - two increasingly heavy warm-up sets and then 3x5 at the same weight. Generally take a weight that you can press for 7 reps and start from there. Add 2.5kg every workout, or every other workout. Good look with the gym training - I hope to see some heavy squatting from now on Jonathan Link to comment Share on other sites More sharing options...
Odidnetne Posted November 19, 2006 Share Posted November 19, 2006 One thing though - I would steer clear of the smith machine if I were you. Agreed. I can't even see why they have them in gyms. Not even have them, but have so many of them. Link to comment Share on other sites More sharing options...
benny boy Posted November 19, 2006 Author Share Posted November 19, 2006 Jonathan you are rapidly becoming my sensai Squatting tomorrow! Link to comment Share on other sites More sharing options...
benny boy Posted November 20, 2006 Author Share Posted November 20, 2006 20/11/06 Dips (-15kg) 3 x 8Chin up (-25kg) 2 x 8, 1 x6Chest Press (40kg) 3 x 6Military Press 30kg 1 x 5, 4, 6Tricep extensions 15kg 3 x 6Squats 50kg 3 x 6Crunches (50kg) 3 x 6V-ups 3 x 12 ...why do gym weights seem heavier? Link to comment Share on other sites More sharing options...
Richard Posted November 20, 2006 Share Posted November 20, 2006 Sup amigo, have you got any progress pictures, or any pictures at all? Keep it up man Link to comment Share on other sites More sharing options...
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