Cutting the BS, fixing the problems, my journey to the natty stage in 2014!!!!

[rmwing]

My lifting background: I started lifting when I was 15 for rugby just using the school gym and not really having any idea what I was doing. After a few months I decided to go to a personal trainer (went to one for about 6 months and then another for about 3 years!). During this time I made many numerous noob mistake (not training legs, not knowing anything about nutrition etc) but after doing a decent amount of research and getting my sh*t into gear I have been training a lot better in the last year or so.


Current Stats:

21 yrs old

178cm /5 foot 10 inches (King of manlet status)

Was 85.5kg the morning my AVI photo was taken and guessing about 9% BF.

My major weak points would definitely be my hamstrings and then my lats, everything else is in proportion but I'll still be hitting them just as hard for overall mass.


The plan: The overall plan is too bulk until this time next year and then start contest prep for the INBA and ANB September shows in 2014.

Nutrition: Currently I am coming off a cut so I'll be slowing upping my cals by 5g of carbs and 5g of fat a day until I reach the numbers I want. Initially I want to work my up too 175g protein, 300g carbs and 75g fat per day then slowly add 25g carbs when I feel appropriate (hoping to be on 400g carbs a day in a few months while steadily gaining weight). I am not a fan personally of the whole gain 0.5kg a week protocol most people follow as I think its insane to expect to gain muscle that quickly (skinny as fark beginners exempt) and only plan on gaining 1 kilo every 8-10 weeks so I should only be 6-7kg heavier then what I am now if that, with hopefully a good 3-4kg of it being muscle.

Training: I am going to be hitting each muscle group 3 times a week once I get to my planned cals, but not using a typical fullbody routine.

Monday : AM) Chest/Back PM) Shoulders/Arms
Tuesday : Legs
Wednesday : AM) Chest/Back PM) Shoulders/Arms
Thursday : Legs
Friday : AM) Chest/Back PM) Shoulders/Arms
Saturday : Legs
Sunday : Rest

This probably looks nuts but I am a Personal Trainer so my schedule is pretty much up too me (I will most likely be doing 70% of my workouts at a different gym to the one I work at) and I obivously don't believe in "overtraining" :P, would much rather keep my MPS elevated for the longest time possible.

I am also not a big fan of extremely high volume and will only be doing about 6 exercises per workout maybe spending a little over an hour on each session depending.

Example Workouts

Chest/Back

Incline DB Press/Incline BB Press - 4x8-12
Pullups/Lat Pulldown - 4x8-12
Decline BB Press/Chest Dips - 4x8-12
T-Bar Row/Seated Row - 4x8-12
Flat Cable Crossover - 4x8-12
Yates Row - 4x8-12

Shoulders/Arms

DB Shoulder Press/Standing OHP - 4x8-12
CGBP/Tricep Dips - 4x8-12
Preacher Curls/Alternating DB Curls - 4x8-12
Facepulls - 4x8-12
Decline Skullcrushers - 4x8-12 *
Reverse Curls/Hammer Curls - 4x8-12

Legs

Back Squat/Deadlift - 4x6-10 or 5x5 for Deads
RDL/Front Squat - 4x8-12
Lunges - 4x8-12
Leg Extensions - 4x8-12
Standing Calf Raise - 5x6-10
Standing/Lying/Seated Leg Curl - 4x8-12

This is most likely all the exercises I'll be using initially rotating most exercises with alternatives every workout (exception being Deads and Squats, will only deadlift once a week and back squat twice pairing RDL with back squat and front squat with deads).


So that is all I have to say except a pre thanks to anyone who chooses to follow the log. LETS GET FARKING MASSIVE!!!!!!

[rmwing]

Monday 14th Jan 2013 - Chest/Back
Training @ Goodlife Carseldine

I am going to be hitting everything just twice a week for the next 2-3 weeks while my Cals slowly climb.

Incline DB Press - 32.5kg (per arm) - 4x9,9,9,9
Lat Pulldown - 15 (this is why I don't like training where I work, all the pin loaded gear is just numbered 1-25 not weighted) - 4x8,8,8,8
Chest Dips - BW+10kg - 4x10,10,10,10
T-Bar Row - 40kg - 4x8,8,8,8
Chest Fly Machine - 7 - 4x8,8,6,6
Yates Row - 70kg - 4x8,8,8,8

[89JVH]

Good stuff bro, you probably know the unit Eddie Tier no doubt then yeah?

[rmwing]

Good stuff bro, you probably know the unit Eddie Tier no doubt then yeah?

If he's the PT here then yeah!

[89JVH]

If he's the PT here then yeah!

Yeah man, think he's been there for a few months? bout 6'4" or so haha

[rmwing]

Yeah man, think he's been there for a few months? bout 6'4" or so haha

Yer he is pretty tall, he was complaining about it when I first started here said shorter dudes fill out faster on stage lol.

[89JVH]

Yer he is pretty tall, he was complaining about it when I first started here said shorter dudes fill out faster on stage lol.

Haha yeah apparently my height is the ideal height for bodybuilding, how's Carseldine? Only seen one Goodlife, was at Helensvale

[rmwing]

Haha yeah apparently my height is the ideal height for bodybuilding, how's Carseldine? Only seen one Goodlife, was at Helensvale

Prb shouldn't say it but I don't like it lol, all the pin loaded equip (lat pulldown, leg curls, cables etc etc) isn't numbered with the weight just 1-25, which is annoying, it's only got 2 squat racks as well which are annoying to set up. That's why I'm going to be doing most of my training at Anytime Fitness in Enoggera when it opens.

[89JVH]

Prb shouldn't say it but I don't like it lol, all the pin loaded equip (lat pulldown, leg curls, cables etc etc) isn't numbered with the weight just 1-25, which is annoying, it's only got 2 squat racks as well which are annoying to set up. That's why I'm going to be doing most of my training at Anytime Fitness in Enoggera when it opens.

Oh True? **** that sucks bro! sounds a lot like where I train haha one of the very basic Snap Fitness gyms... feelsbadman/10 but ah well, still gotta get **** done regardless of the set up

[rmwing]

Oh True? **** that sucks bro! sounds a lot like where I train haha one of the very basic Snap Fitness gyms... feelsbadman/10 but ah well, still gotta get **** done regardless of the set up

Which one? I've got a membership at Snap, mostly train at the Chermside one, don't use it alot atm but I gunna keep it until I join anytime just in case I need the 24hrness for any reason

[89JVH]

Which one? I've got a membership at Snap, mostly train at the Chermside one, don't use it alot atm but I gunna keep it until I join anytime just in case I need the 24hrness for any reason

Down in Morayfield in the dumps haha ah yeah true?

[rmwing]

Down in Morayfield in the dumps haha ah yeah true?

That's explain it lol, atleast it ain't Jetts!

[89JVH]

That's explain it lol, atleast it ain't Jetts!

Haha explains what? yeah been a member there before, wow that was a mistake haha

[rmwing]

Haha explains what? yeah been a member there before, wow that was a mistake haha

being in Morayfield explains the shoddy gym lol, do they have a power rack and benches etc?

[89JVH]

being in Morayfield explains the shoddy gym lol, do they have a power rack and benches etc?

lol ah riteo then, yeah they do, pretty small though but will do for the time being I guess

[rmwing]

Tuesday 15th Jan 2012 - Shoulders/Arms
Training @ Goodlife Carseldine

Standing OHP - 40kg - 4x8,8,8,6(only started doing these recently so don't make fun of sh'itty numbers )
CGBP - 70kg - 4x9,9,9,9
Preacher Curls - 27.5kg - 4x9,9,9,9
Face pulls - 4 (again with the numbers not the weight) - 4x8,8,8,8
Skullcrushers - 27,5kg - 4x10,10,10,10
Hammer Curls - 12.5kg(per arm) - 4x10,10,10,10

[rmwing]

Wednesday 16th September - Legs
Training @ Snap Fitness Brisbane CBD

Back Squat - 120kg - 4x5,5,5,5
RDL - 70kg - 4x8,8,8,8
Rotary Calf Machine - 65kg - 4x10,10,10,10
Leg Extension - 45kg - 4x8,8,8,8
Leg Curl - 45kg - 4x8,8,8,8

Figure I'll start posting my macro's as well

Protein - 174
Carbs - 234
Fat - 54

http://www.myfitnesspal.com/food/diary/rmwing

[rmwing]

Thursday 17th January - Chest/Back
Training @ Goodlife Carseldine

Incline BB Bench - 70kg - 4x8,8,8,8
Lat Pulldown - 15 - 4x9,9,8,8 - +2 reps
Flat BB Bench - 80kg - 4x6,6,6,6
T-Bar Row - 40kg - 4x9,9,9,8 - +3 reps
Chest Fly Machine - 7 - 4x8,8,8,6 - +2 Reps
Yates Row - 72.5kg - 4x8,8,8,8 - +2.5kgs

Macros

175 - Protein
234 - Carbs
59 - Fat

http://www.myfitnesspal.com/food/diary/rmwing

[rmwing]

Friday 18th January - Shoulders/Arms
Training @ Goodlife Carseldine


Seated DB Press - 25kg(per arm) - 4x8,8,8,8
CGBP - 72.5kg - 4x8,8,8,8 - +2.5kg
Preacher Curl - 30kg - 4x8,8,8,8 - +2.5kg
Facepulls - 4 - 4x12,12,10,8 - +10 reps
Skullcrushers - 30kg - 4x8,8,8,8 - +2.5kgs
Hammer Curls - 15kg - 4x8,8,7,7 - +2.5kg lost a few reps

Macros

175g - Protein
241g - Carbs
62g - Fat

[rmwing]

Saturday 19th January - Legs
Training @ Goodlife Carseldine

Deadlifts - 140kg - 5x5,5,5,5,5
Front Squat - 60kg - 4x6,6,6,6
Standing Calf Raise - 100kg - 4x6,6,6,6

Cut short, was feeling wrecked after Deads/Squats so decided to call it a day, hopefully this won't be an issue as my Cals go up

175g - Protein
239g - Carbs
66g - Fat

http://www.myfitnesspal.com/food/diary/rmwing

[89JVH]

Saturday 19th January - Legs
Training @ Goodlife Carseldine

Deadlifts - 140kg - 5x5,5,5,5,5
Front Squat - 60kg - 4x6,6,6,6
Standing Calf Raise - 100kg - 4x6,6,6,6

Cut short, was feeling wrecked after Deads/Squats so decided to call it a day, hopefully this won't be an issue as my Cals go up

175g - Protein
239g - Carbs
66g - Fat

http://www.myfitnesspal.com/food/diary/rmwing

Unlucky bro, think we all have those days at times aye

[rmwing]

Unlucky bro, think we all have those days at times aye

Yer it's prb just adjusting to the volume, haven't done deads and front squats on same day before, felt real good during the workout but went to do leg extensions and my quads were just rooted

[89JVH]

Yer it's prb just adjusting to the volume, haven't done deads and front squats on same day before, felt real good during the workout but went to do leg extensions and my quads were just rooted

Yeah I've had the same issue at times trying to build my Back Squats with a greater depth

[rmwing]

Resting 2day, gunna say fu'ck it and go straight up too 300g carbs and 75g fat from tomorrow, ceebs slowly up it. Will hit everything twice this week and then start my 3x from the week after.

[rmwing]

Resting 2day, gunna say fu'ck it and go straight up too 300g carbs and 75g fat from tomorrow, ceebs slowly up it. Will hit everything twice this week and then start my 3x from the week after.

Nah f'uck it 2 a days start 2morrow!

[89JVH]

Nah f'uck it 2 a days start 2morrow!

Haha lasted a whole 3-4 hours on that idea aye

[rmwing]

Haha lasted a whole 3-4 hours on that idea aye

Yer I'm too impatient lol, first session starts at about 11:30am then 2nd session about 6pm!

[rmwing]

Monday January 21st September - 1st Session - Chest/Back

Incline DB Press - 32.5kg - 3x10,10,9 - Felt pain in my right RC tryin to get the DB's up in the 4th set so didn't do it.
Lat Pulldown - 15 - 4x9,9,9,8 - +1 Rep
Flat BB Bench - 80kg - 4x7,7,7,7 - +4 reps
T-Bar Row - 40kg - 4x9,9,9,9 - +1 rep
Chest Fly Machine - 7 - 4x8,8,8,6 - Same
Yates Row - 72.5kg - 4x9,9,9,9 - +4 reps

Pretty good workout, everything went up or stayed the same except for Incline DB's, I might stick to stricktly barbell work for a while and only change up if needed.

Also can wait for my new gym to open so I can do decline instead of flat

[rmwing]

Unfortunately whatever I did to my shoulder in this mornings session kept my first 2 a day from happening. Did 1 set of Standing OHP and it felt terrible after so I decided to rest it instead of push through.

Macros

174g - Protein
299g - Carbs
75g - Fat

[89JVH]

Unfortunately whatever I did to my shoulder in this mornings session kept my first 2 a day from happening. Did 1 set of Standing OHP and it felt terrible after so I decided to rest it instead of push through.

Unlucky bud, best not to risk it aye

I suffered my first injury the other day sucked!