Gay_Jay's Workout Log

[.Arete.]

GayJay is just my nickname, so no homo!

Thought i'd start a log, they seem an effective way to keep track of progress and keep myself motivated

A little bit about my self, used to be pretty fat, about 165lbs, but no muscle, so i decided to change, ironically after i had just eaten Christmas lunch,ha, i did a cut, well i had no idea what i was doing, lost around 30lbs, but put on some muscle, since then iv'e bulked to 165 ish and kept fat pretty low, i plan to bulk to 190lbs, may take a year, i don't care as long as i get there.

Sadly i have no pics from when i was at 165 fat, but i have one from my cut to 135

No stats from then either but i had 11.5 inch arms, no joke = embarrassing

I may as well chuck in a pic of me now, at 165ish

I'm on a 5 day split, i normally have only one day of rest, i have a week off every 4 months or so, sadly i don't have a gym this week again, not until collage starts next week, so ive been working out at home for around 2 months, had so good gains, in strength mainly though.

My current stack is:

ON Gold
Reflex creatine
Multivitamin

You sub to mine, ill sub to yours

[taylorgb34life]

you gay brah?

[.Arete.]

you gay brah?

lol no, watch a program called skins, my names joe, hinse the "J", im Gayjay or GrayJay, yeah im going gray lol

[.Arete.]

Chest day today!

Dips

1x 18 bw
2x12 weighted (about 15lbs)

Incline bench (Got bored of flat bench so did lots of sets of incline)
8 x 8-12- 120lbs

DB press

3x10-11- 44lbs

DB flyes

3 x 6- 44lbs

Press ups

3 x 10

Notes:

This isn't my normal chest day, thought i'd mix things up today

Rating : 7/10, good chest pump, got pinned though on incline 7th set

[.Arete.]

Was Bored tonight, went for a quick jog, im so unfit, 20 mins, literally fell back threw the door, don't smoke kids! ha ive quit now though back day tomorrow!

[Widge]

you considered doing some stregnth based training to get your lifts up before working a bodypart split?

[.Arete.]

you considered doing some stregnth based training to get your lifts up before working a bodypart split?

I have no choice atm sadly, no gym until Thursday, when i go back to collage, this is all the weight i have at home, lifts will be far heavier then, im actually looking forward to going back to collage now

[Widge]

I have no choice atm sadly, no gym until Thursday, when i go back to collage, this is all the weight i have at home, lifts will be far heavier then, im actually looking forward to going back to collage now

what you doing at college, i are also at college

[.Arete.]

what you doing at college, i are also at college

History, business, geography, sport, you?

[Widge]

History, business, geography, sport, you?

national diploma in sports studies.

pretty ftl. ive got an AS In history and bilogy though fro previous college but didnt finsih second year

[.Arete.]

national diploma in sports studies.

pretty ftl. ive got an AS In history and bilogy though fro previous college but didnt finsih second year

impressive diploma, sport is hard, even though many ***ots say its easy, they think its about kicking a ball or some s**t, fair enough, my AS results weren't great though lol, no fails though!

You in on my clearly amazing log?

[.Arete.]

Well today has been a s**t day, felt weak, found out my ex of 2.5 years is sha**ing my mate, yes i'm Mad, 130lb runt ( could do with some cheering up, just sayin) , anyway, it was back day today, im sore already, so i no i worked, rest day tomorrow thank god!

Back Day

Pull Ups

1x 14 bw
2x8 weighted
1x7 weighted

Chin-Ups

3x8 weighted

BB Rows - (need to go heavier when im back in the gym)

5 x 12- 120lbs

Dead Lift - (need to go heavier when im back in the gym)

4 x 12- 120 lbs

Single Arm Rows - (loaded One Db with as much as would fit)

3 x 12- 60lbs

Notes:

Great pump, but i was distracted throughout the workout, no muscle/mi8nd connection sadly

Rating 5/10, definitely need a rest day

[.Arete.]

Here is my diet for today, i don't count calories, thats for cutting

Breakfast

2 x brown bread
3 slices pastrami
1 tbs penut buter
weight gainer shake: 1 banana, 1 scoop ON Gold, 2 scoops oats, 100g yogurt, 200ml milk

Pre Work Out

1 elevenses bar, )164 cal)
1 scoop whey

Post Work Out

2 scoops whey

Lunch

1 can tuna
2x brown bread
pineapple and melon chunks
3 slices pastrami
1 tbs penut butter

After Noon snack

1 wholegrain bagel
half a chicken breast
100g cottage cheese

Tea (stir fry)

Noodles, lots
1.5 chicken breasts
vegetables
sweet chilies sauce

Bed time snack (eating now)

3 slices chicken
2 slices pastrami
1 slice pork loin
100g cottage cheese
150ml milk
2 tbs peanut butter

Thank God i don't pay for my food! im guessing 300-3.5 k seem to be putting on weight so i'm happy, rest day tomorrow, i will put my diet in, i may have a cheat day and go for 4k kcal or something!

[.Arete.]

Today was rest day thank god, i did do abs though, normally do them on off days, can't be bothered normally, abb work out was:

Weighted Crunches

25 x 4

Russian Twists

20 x 3

Side Plank

1.30 mins each side

Side Bends

20 x 3

Notes:

Boring, don't like abs, i know they need training though

Rating 6/10, not to bad for abs

[.Arete.]

Breakfast

2 x brown bread
3 slices pastrami
1 tbs peanut butter
weight gainer shake: 1 banana, 1 scoop ON Gold, 2 scoops oats, 100g yogurt, 200ml milk

Meal 2

White cheese bap roll
Chicken pieces

Meal 3

2 x Brown bread
Chicken pieces
2x Chicken slices
2 Slices pastrami
100g Cottage cheese
pieces of melon, blueberries, pineapple, mango

Meal 4

Wholewheat bagel
2 x chicken slices
2 x pastramie
50g cottage cheese

Meal 5

Some Chinese Takeaway :P
Mostly rice and noodles

Meal 6

6 egg whites, omelet
3 egg yolks
2 x Handful of cheddar cheese
1 chicken breast
1 can of beans

Meal 7

3 x chicken slices
2 x pastrami slices
2 tbs peanut butter
50g cottage cheese
200ml milk

I'm pretty happy with todays food, seems to be over 3k easily, may have some more milk before bed to, hows that for bulking?

[.Arete.]

Well i was busy yesterday, but i still managed to get a decent shoulder traps workout in, cant specifically remember reps for each set, seems ages ago now.

Shoulders/ Traps

Front Raises

3 x 10 - 16lbs, more of a warm up

Upright Rows

2 x 10 -99lbs
1 x 8 - 99lbs

Lateral Raises

3 x 10 - 16 lbs

Military Press-( Don't know why i did 6 sets, felt pretty good though)

6 x 7- 12- 110lbs

BB shrugs

5 x 20-24 - 132lbs (Cant wait to get to the gym and put more weight up)

Notes: Really enjoyed this workout, shoulders ache now though, great pump in my traps as usual

Rating 8/10, great pump, just need more weight now

[.Arete.]

I did a leg workout yesterday, officially part of the penguin club today, i wont bother posting the workout, hardly remember it sadly, was pretty basic though, i.e squats, front squats, good mornings, lunges and calf raises, i ate pretty well, went out last night to, hanging out my a*s still now though, alcohol is great on a bulk ha, Arm day today, i will do it later as i'm still tired now, may bother with abs to if i don't throw up, i may bother with diet later to, but its a complete mess right now!

[.Arete.]

Well today was bi/tri's day, i actually had a really good workout, even though i was hanging out my a*s when i started it, haven't eaten hardly enough today though, i just feel so sick, i think ill just aim for 100 or 200 over maintenance if i can

Bi/Tri's

Curls

4 x 10- 44lbs
1 x 8 - 44lbs

Hammer curls

4 x 7 - 44lbs

BB Curls

3 x 8- 77lbs


French Press

4 x 10- 88lbs

Skull crushers

4 x 10- 77lbs

Close grip press ups superseted with kickbacks

2 x 15 kickbacks- 2 x 20 close grips press ups

Notes: Would normally do some dips instead of the pres ups/ kickbacks, but chest day is tomorrow and i will be doing some then, even though they will be chest dips, tri's will still be worked!

Rating: 7/10, pretty good workout for feeling so ruff

[.Arete.]

Just did a cheeky abb work out, was p**s poor to be honest!

Weighted Crunches

1 x 25- 25lb
2 x 20- 25lb

Russian Twist

4 x 20- 25lb

More weighted crunches

2 x 15 - 25 lb

Was bored and was pretty pointless now when i look back on it, abs hurt a little though!

[.Arete.]

Chest Day was today, my favorite day , along with back day at the moment.

Chest Day

Weighted Dips

1 x 23 bw, failure
2 x 12 weighted, 25lbs
1 x 10 weighted 25lbs

Incline Bench

5 x 8-12- 130lbs

Flat bench

2 x 8- 12-130lbs

Incline DB press

3 x 8 - 44lbs (disappointed)

Flat Flyes

3 x 6- 44 lbs

Notes: Amazing pump,almost to good, got in the way if that makes sense!

Rating: 7/10, didn't get the reps i wanted on the DD press, happy about the dips though!

[.Arete.]

Back day, was pretty epic i must say, i had a s**t day, was angry when working out, not a good thing, but helped loads!

Back Day!

Pull Ups

1 x 20 bw (pr)
3 x 12 - weighted- 25lbs
1 x 14 bw

(see what i did there^^^ lol)

Chin Ups

1 x 12 bw
2 x 10-weighted- 25lbs

BB Rows

2 x 13- 135lbs
2 x 12-135lbs
1 x 10- 135 lbs

Dead lift

4 x 12 - 135lbs (i'm joining a gum this Thursday hopefully! )

Curls

3 x 16 - 44lbs (8 each arm)

Single Arm Rows

6 x 12-15 - 55lbs (i love these, really feel it)

Notes: My back kills, aches already, really run workout, made me feel better too

Rating 10/10, doesn't get much better regarding enjoying it and pump

[.Arete.]

Traps/ shoulders today, felt really bad at the start, then i got focused and felt really good,blistered my hands somehow, with gloves though!

Traps/shoulders

Military Press

5 x 6-7 - 92 lbs

Upright Rows

3 x 12- 92lbs

Front raises

3 x 22 - 20lbs

Side Raises

3 x 8 - 20 lbs

Shrugs

5 x 20 - 132lbs

Notes: good pump, sore hands, was hungry and tired at times during it sadly, yes i'm in a moaning mood sadly, but i lifted reasonable weights

Rating 6/10, just for the weights on the rows im pretty happy with

[.Arete.]

Well today was a mess, i went to the scariest most alpha gym ever with my mums bf, i was the smallest in there by at least 50lbs, apart from these two my space kids doing curls lolz i think every bouncer and jacked bloke in my town was there but i enjoyed it, i think i will be getting a membership

Mess Day

Flat bench

1 x 12 100lbs- warm up set
3 x 8 160lbs

Dips

Bw x 20

Cable cross over

2 x 10 - weigh no idea

Hammer press

2 x 8 - 176lbs

Lat pull Down

2 x 10 - 170+lbs not 100% sure

Preacher curls

1 x 10- no idea on weight

Rope Pull Downs

1 x 12 - not sure of weight, felt heavy though ha
1 x 12 - heavier
1 x 13 -same weight as above

Not Sure What There Called, triceps pull thingies lol

2 x 12 no idea
1 x 13 -no idea

DD Press

3 x 10- 55lbs

Weighted dips

3 x 7 pain! - weight - 22lbs pathetic but i was so tired

Notes: Well as you can see it's a mess, just trying out the gym equipment i guess, good fun, but im just sore every where apart from lower back and legs

Rating 8/10:Good fun, may join, it's cheap to, maybe why every mass murderer is in there lolz

[.Arete.]

Friday was leg day, did ATG on squats, felt my a*s touching my calf's, felt good man! and today was back day, was in a mad rush and hungover, Saturday was a rest day btw, seems ages since my last one!

Friday- legs

Squats-ATG

4 x 18 - 130lbs

Lunges

3 x 8- 124lbs

Good mornings

3 x 10 - 124lbs

Calf raises

2 x 15

Notes: legs hurt lots after, was in a rush though, why it was so short

Rating 6/10 not bad


Back day-Today

Rows

7 x 13 - 130lbs

Dead lift

3 x 10 - 130lbs

Rows

2 x 13- 130lbs

BB Curls

2 x 8- 70lbs

Notes: was in a mad rush and was hungover, not good, so i did lots of rows so i could get something out the work out

Rating: 4/10 to rushed sadly, chest tomorrow though again, its been lagging so i'm upping it, may change routine next week!

[.Arete.]

Chest Day, as you can see im training chest lots recently, been lagging, so its every 3-4 days for a few weeks, ill do this with traps/shoulders next month, makes it a little more fun, kind of lol, i haven't joined that gym ye, il'l be going again this week!

Dips

1 x bw- failure
2 x 12 25lbs

Incline Bench

7 x 8-12- 120+lbs, pretty light but high reps on each set, had a spotter

Decline Bench

3 x 8- 120lbs

Incline DB Presses

3 x 12- 44lbs

Flat flyes

3 x 8- 44lbs

1 press up, wait wut? lol

Notes: enjoyable work out, chest is definitely improving, catching up now, ill do it again Thursday, but with high weight and low intensity

Rating: 8/10 hurt bicep somehow, lifting the bar off, just a bit stiff, so i felt a little weak, but was pretty good, weighed in y day, 169lbs low some fat but im very happy with that.

[.Arete.]

Shoulders/ Traps today, loved it, traps are my most advanced part, god knows why, here it is anyway

Front Raises

20 x 3 28lbs

Military Press

5 x 5-8 110lbs

Upright Row

3 x 12 100lbs

Side Raises

2 x 10 - 25lbs

BB Shrugs

5 x 18-22- 120lbs ish

Notes: happy with it, good fun, should do legs tomorrow, but il'l do them Friday, as ill be rushed tomorrow and collage gym

Rating: 8/10 got a little distracted, damn pc

[.Arete.]

Was at collage gym, full of 16 year olds curling and taking up every BB possible, pi**ed me off, so i couldn't Deadlift , anyway:

Back Day!

Pull Ups

1 x 18bw
3 x 10- weighted- 25lbs

Lat pull down

4 x 10 - maxed the machine, its a pathetic weight/gym

Machine Rows

2 x 14-maxed weight again, grrr

DB Rows

3 x 12 - 55lbs (each arm), again, pathetic collage gym, all the DB go up to!

Single Arm Rows

2 x 12- 55lbs

Notes:Was ok, im not strong at all compared to most on here, its just the small weights in the gym means i max it for reps, off to the alpha gym tomorrow for chest and tris!

Rating: 7/10, distracted due to so many people and not enough weight, but i did get a good pump and DOMS

[.Arete.]

Went to the gym on my own today, did legs, was okay felt a little sick

Squats

1 x 15- 110lbs

5 x 8- 200lbs

Leg Press

4 x 8-10- 150 lbs

Hamstring Curls

3 x 8- ????

Leg Extensions

3 x 12- ????

Good Mornings

1 x 14- 70lbs

Calf Raises

3 x 20+ 450lbs

Preacher Curls

2 x 8 88lbs

Notes: People aren't friendly in this gym at all, not being a homo, but some massive black guy was just staring at me squatting, really distracting lol was happy with the weight i was doing, moarrr next time

Rating: 7/10 its a nice gym, equipment wise, legs hurt, so ill take it

[.Arete.]

My Legs were agony today and still are, i did shoulders today, haven't been this tired in weeks, i'm not getting 7 hours sleep a night at the moment keep waking up for a p*ss, no idea why!

Shoulders/Traps

BB Front Raises

3 x 12- 50lbs

Military Press

4 x 5-7 - 110lbs

Upright Rows

1 x 13 - 100lbs
3 x 12 - 110lbs

BB Shrugs

5 x 20+ - 132lbs

DB Shoulder Presses

1 x 12- 44lbs
2 x 8 - 44lbs

Notes: Wasn't to bad, i like shoulder/traps day Off to a proper gym tomorrow morning with a partner, doing chest, maxing out! haven't maxed in 5 months+, i better get 225 minimum!

Rating: 6/10 so so sleepy at the start, music woke me up, i need a rest day asap, this Sunday!

[.Arete.]

Well today is my rest day thank god, i havent eaten great tbh the last couple of days, just crap foods really! yesterday i had a bit of a mess day yet again, mostly chest though!

Chest/Tri's

Flat Bench

1 x 10- 136lbs
1 x 4 - 180lbs - shouldn't of done so many reps, tired me out a little
1 x 1 - 195lbs ( i'm going to class this as my max, not very happy really, but it was early morning, and there wasn't much of a calorific energy build up)

Hammer Press

1 x 11- 180lbs
2 x 7 - 195lbs ( happy)

Cross Overs

2 x 10- no idea, felt heavy lolz

DB Presses

1 x 8- 55lbs
3 x 6-7 -66lbs

Tricep Rope Pull Downs

2 x 12 (heavy)

Skull Crushers

2 x 12+ - 60lbs

Dips

1 x 6bw - wait wut? lolz

Notes: Was shattered, not particularly happy with my max bench, but its increasing, especially as i'm not on a low rep program or anything, i will go on one when ive got the size i want first!

Rating: 7/ 10 decent weight in some places