siebs slow bulk for big results

[sieb]

Hey everyone, thought id start a journal to keep track of my workouts and get that extra motivation from knowing that others are watching my progress.
Ive been training on and off for a few years now and im currently getting back into things after a bit of a layoff over the summer.
My routine is a typical 4 day split at the moment, I may go to a 5 day split in a month or 2 depending on my results. As the title says im going to put on mass while keeping fat gains to a minimum although some fat gain is expected. Il start with last nights workout

Back and biceps:
Deadlifts
265x6
265x6
285x6

Rows
135x8
135x8
135x8

Chins
bwx6
bwx5
bwx4

Ez bar curls
55x8
55x8
55x10

Alt. db curls
26x8
26x8
26x10

notes: not happy with the chins at all and i forgot about lat pulldowns, but other than that it went well and i had a good pump when i left the gym

[sieb]

trained shoulders and traps tonight

military press
100x8
100x8
100x8

side laterals
25x12
25x12
25x12

rear delt flys
20x12
20x12
20x12

bb shrugs
175x10
200x10
225x10

shrugs with 50lb plate in each hand
15
15
15

had a good pump in the traps, the military press went up easy so im gonna make good progress there. left the gym with plenty of enery left over though so im thinkin about addin another exercise

[sieb]

trained legs last night didnt have time to post
squats
200x5x5

sldl
135x12
145x12
155x12

pistol squats
bwx6
bwx6
bwx6

lying leg curls
50x6
55x6
55x6

seated calf raisers sup with hanging leg raisers
60x12/bwx8
90x12/bwx8
110x12/bwx8

[sieb]

completely forgot to post mondays workout

db bench (pr for reps)
60x10
65x10
65x8

incline barbell bench
90x12
90x12
90x12

cable crossovers
30x15
30x15
30x15

cgbp
90x12
95x11
95x8

cable rope pressdowns
90x10
90x10
90x8

good workout overall, happy with the pr on db bench but looking to get to about 75lb dumbbells in the next month or so, tonight its back day which is always fun

[dragonoids]

hey!

First to be here! Solid-looking workouts.

Cheers and subbed!

Regards
Clement

[sieb]

Originally Posted by dragonoids

hey!

First to be here! Solid-looking workouts.

Cheers and subbed!

Regards
Clement

hey bro, thanks for the reply il chek out your journal aswell

[sieb]

last night was back and bis
Back and biceps:

Deadlifts
275x6
285x6
300x6

Rows
145x8
145x8
145x8

Chins
bwx6
bwx6
bwx5

Ez bar curls
55x10
55x10
55x10

Alt. db curls
26x10
26x10
26x12

notes:got back to deadliftin 300 again, 275 felt really easy. il be goin for 3 plates next week. made progress in everything, got to luv back day

[sieb]

military press
105x8
105x7
105x6

lateral raisers
30x10x3

rear delt flys
22x12
22x12
22x12

bb shrugs
225x10x3

shrugs with 50lb plate in each hand
20
20
20

good workout overall but didnt feel that my form was good on the lateral raisers

[dragonoids]

hey there!

The form of the lateral raises are one of the most difficult to perfect since the motion is rather hard to control. But I am sure with time to come, it'll get better.ne way is to sit on the edge of a bench and perform the raises.

Cheers!

[sieb]

Originally Posted by dragonoids

hey there!

The form of the lateral raises are one of the most difficult to perfect since the motion is rather hard to control. But I am sure with time to come, it'll get better.ne way is to sit on the edge of a bench and perform the raises.

Cheers!

im doing them standing just now, next week il try them with less weight. i think its because the dumbbells in my gym go up by 5lbs that i struggled.

[sieb]

Leg day
squats
210x5
210x5
210x5
210x5
210x6

sldl
135x12
175x12
175x12

pistol squats
bwx8
bwx8
bwx8

lying leg curls
55x6
60x6
60x6

seated calf raisers suppersetted with hanging leg raisers
110x12/bwx10
130x12/bwx10
130x12/bwx10
130x12

notes: had a really good workout again. squats felt easy and il be getting back to 2 plates per side next week. i think 5x5 is really helping me get better at it

[sieb]

mondays workout
db bench
65x10
65x10
65x8

incline barbell bench
95x12
95x12
95x11

cable crossovers
30x15
30x15
30x15

cgbp
100x10
100x10
100x9

cable rope pressdowns
75x12
90x10
90x10

[sieb]

Back and biceps:
Deadlifts
285x6
300x6
315x6

Rows
155x8
155x8
155x8

Chins
bwx6
bwx6
bwx6

Ez bar curls
55x10
55x10
55x10

Alt. db curls
26x10
26x10
26x10


notes: felt good to deadlift 315 again, next stop 405

[sieb]

forgot to update this so heres the last few workouts ive done

friday 26/09/08
shoulders and traps
military press
105x8
105x8
105x7

lateral raisers
26x10x3

rear delt flys
26x10x3

bb shrugs
225x10
240x10
240x10

shrugs with 50lb plate in each hand
25
25
25

[sieb]

monday 29/09/08
Leg day
squats
225x5x5

sldl
175x12
200x12
200x12

pistol squats
bwx9
bwx9
bwx9

lying leg curls
60x6
60x6
60x6

seated calf raisers suppersetted with hanging leg raisers
130x12/bwx12
130x12/bwx12
130x12/bwx10

[sieb]

tuesday 30/09/08
chest
db bench
65x10x3

incline barbell bench
100x12x3

cable crossovers
30x15
45x15
45x15

cgbp
100x10
100x10
100x8

cable rope pressdowns
90x10
90x10
90x10

im deloading now for the next week thn im gonna start a strength fase

[dragonoids]

great job there! especially on the cgbp! Keep it up mate

[sieb]

Back and biceps:
Deadlifts
315x3

Rows
155x8

Chins
bwx6

Ez bar curls
55x10

Alt. db curls
26x10

notes: really easy session, it felt wierd not giving 100% effort.

[sieb]

Originally Posted by dragonoids

great job there! especially on the cgbp! Keep it up mate

its in pounds, not kg hopefully it will be soon though

[dragonoids]

Originally Posted by sieb

Back and biceps:
Deadlifts
315x3

Rows
155x8

Chins
bwx6

Ez bar curls
55x10

Alt. db curls
26x10

notes: really easy session, it felt wierd not giving 100% effort.

Strong DLs there!

Originally Posted by sieb

its in pounds, not kg hopefully it will be soon though

I am sure it'll come

[carl1174]

Looks Like A Solid Workout - And 50lbs Increase In Just Over 3 Weeks On Deadlift Sounds Pretty Good To Me. Keep Up The Good Work Man.

[carl1174]

Subbed

[sieb]

Originally Posted by carl1174

Looks Like A Solid Workout - And 50lbs Increase In Just Over 3 Weeks On Deadlift Sounds Pretty Good To Me. Keep Up The Good Work Man.

thanks, have u got a journal aswell mate?

[sieb]

shoulders and traps
military press
105x8

lateral raisers
26x10

rear delt flys
26x10

bb shrugs
240x10

shrugs with 50lb plate in each hand
25

notes: all of the weights felt light compared to last week, im really lookin forward to my strength cycle now.

[dragonoids]

great shoulders workout there! looking forward to the log for your strength cycle as well

[carl1174]

Originally Posted by sieb

thanks, have u got a journal aswell mate?

No not yet (not on here anyway). Keep meaning to get one going, but then work and stuff gets in the way - mind you I am on here more and more lately (keeps me motivated) so should do one really.

[carl1174]

Strong military press IMO (its my weakest bit), side lats looking good too - keep it going man.

[sieb]

Originally Posted by dragonoids

great shoulders workout there! looking forward to the log for your strength cycle as well

thanks, so am i!!

Originally Posted by carl1174

No not yet (not on here anyway). Keep meaning to get one going, but then work and stuff gets in the way - mind you I am on here more and more lately (keeps me motivated) so should do one really.

It only takes 2 minutes to post your workout and it really helps with motivation

[sieb]

Leg day
squats
225x5x2

sldl
200x12

pistol squats
bwx9

lying leg curls
60x6

seated calf raisers suppersetted with hanging leg raisers
150x12

notes: blasted through this in about 20 minutes and most of the time was spent warming up, 1 more deload day then its back to hardcore workouts

[dragonoids]

Originally Posted by sieb

Leg day
squats
225x5x2

sldl
200x12

pistol squats
bwx9

lying leg curls
60x6

seated calf raisers suppersetted with hanging leg raisers
150x12

notes: blasted through this in about 20 minutes and most of the time was spent warming up, 1 more deload day then its back to hardcore workouts

haha, I bet you can't wait to get back to hardcore Great workout there BTW