From casual to serious BB

[bodymaestro]

I'm going to start posting my training journal here so it would be great to have feedback as well as new bodybuilding friends. For last two years I have been training fairly well and experimenting a lot. I think I have finally accumulated enough experience and knowledge to start progressing into bodybuilding (from casual working out). I had decent background knowledge to start with including sports coaching licenses but never the belief that I would be or could be bodybuilder. One of the first things I did was going through all major bodybuilding and fitness magazines scavenging for additional advice. They were kind of poor distraction but I learned my lesson and moved on. I have in recent months systematically studied from books that I have started accumulate and hoping to enroll to online personal trainer courses to get more throughout education. Anyways, my goal is to train hard but smart.

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Here's my current split and training info:

Four days training, three days off (spread across the week)

Day 1
Biceps and triceps

Day 2
Chest, traps and shoulders

Day 3
Back

Day 4
Legs

Sets: about 10-15 sets for each muscle group
Reps: Usually between 6-10 with some 5s and 50-100s thrown in to shock the muscles from time to time. 12-15 for muscle groups that respond to higher reps.

Cardio: Various high intensity sports 1-3 x week, some medium distance running

Nutrition: Eating 4-5 times a day (pan, rice, tuna, meat, protein shakes, salad, etc.). Body fat percentage 11%.

Body type: Ectomorph - Endomorph
Naturally strong: Quads, glutes, abs, pecks
Naturally weak: Biceps, forearms, neck


Target: Transform my body to lean natural bodybuilder body. Muscle mass increase, retain or lower current body fat (11%). Big guns (my weakest area)!

[bodymaestro]

Ever since I started to lifts I disliked bicep curls. I do not know why, probably because I was naturally weakest in that area. Now I have hell of a job to try to build them up. I know it can be done but I lost the greatest window of opportunity to build them up in my early 20s. Arms are my #1 focus at the moment.

Day 1

Warmup: bike 10min
Barbbell curl 7,7,7,7,7
E-Z bar curl overhand grip 10,10,10
Single hand cable press down overhand grip 10,10,10,10
Single hand cable press down underhand grip 10,10,10,10
Preacher curl one set
High pulley bicep curls 15,15,15
Dip (bodyweight) x 60 (some quick breaks in between)

Total sets for biceps: 12
Total sets for triceps: 9

Overall it was one of the better training days with good muscle feel in each set. Especially the cable press down allows great squeeze and I also like the E-Z bar curls for it. I was able to use heavier weights than before. I should do some specific forearm and grip work but I have time limits. I will try to sneak them into other training days.

[bodymaestro]

I had weight training day off.
Did 30min high intensity cardio (a la Billy Blanks) with some bodyweight exercises thrown in (shoulders, abs, legs) and some light walking 30min. I find my body flexibility and speed (reaction times, range of motion) going down with heavy bodybuilding training so I try to compensate with kick boxing and other exercises. I recently found Billy Blanks DVDs and he is great inspirational guy with some highly effective drills that anyone can do.

Surprise...surprise...HIT 9.9% BODY FAT TODAY! I wasn't really expecting to get under 10% this fast and it has been about three weeks since I started to diet. I did have help along the way by getting stomach bug that made me empty everything in tune of two kilos. I did regain one kilo quickly so the main reason seems to be the diet.

Today's nutrition:

Mysli with milk
Toast with jam
Tea

Rice and meat
Cup of chicken soup

Rice and meat hamburg
Miso soup
Coffee
Donut(!)

Pasta and chicken salad
Tea
Protein shake