It dawned on me about 6 months ago that despite going to the gym for about 5 years, I'd never really tried real 'bodybuilding'. Sure, I'd pushed some weights around but all I'd been doing was concentrating on moving the weight, not working the muscle.
After lurking in this section for a while and seeing the awesome results you guys get, I've decided to man up and try some 'real' bodybuilding. I'm going to get serious and put my total focus into building some serious mass and in time, competing in my first natural bodybuilding competition.
Weaknesses
It's going to take some time before I'm happy to step on stage as I have some weaknesses I need to work on! These are:
Traps
Quads & Hams
Calves
Bi's & Tri's
Although my arms are a decent size (around 17") I have very long and flat biceps which is quite annoying, I really want to grow these.
Training
I'm kicking off my new regime with an entirely new split that alternates between a heavy, low rep week and a lighter, high rep week. I've never tired this before so we'll just have to see how it goes!
Split: Abs are done at least 3 days per week
1) Back
2) Shoulders & Tri's
3) Rest
5) Legs & Bi's
6) Chest
7) Rest
I weighed in at 185.2lbs this morning at about 11-12% bodyfat, I'm currently eating about 3,200 cals per day.
To give a vague idea of what I'm looking like at the moment, here are a couple of pics I took a little while ago, I have ZERO pump in either photo and the light is pretty 'soft'.
My aim is to add a good 10 to 15lbs of solid mass before I enter a competition, so it may be a while!
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10-25-2009, 11:58 AM #1
★☆★debrovnik's bodybuilding expedition★☆★
BMBC - DinoT1985
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10-25-2009, 12:03 PM #2
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10-25-2009, 12:04 PM #3
Back - Light, High Reps
Wide Grip Pull-Ups
x12
x12
x12
x12
DeadLifts
225 x 16
275 x 14
315 x 12
335 x 12
Lat Pull Downs
140 x 12
150 x 12
160 x 12
160 x 12
Rows
110 x 12
135 x 12
155 x 12
155 x 12
Pullovers (Machine)
225 x 12
245 x 12
275 x 12
Close Grip Pull Downs
155 x 12
155 x 12
155 x 12Last edited by debrovnik; 10-26-2009 at 03:45 AM.
BMBC - DinoT1985
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10-25-2009, 12:04 PM #4
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10-25-2009, 12:05 PM #5
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10-25-2009, 12:13 PM #6
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10-25-2009, 12:20 PM #7
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10-25-2009, 01:04 PM #8
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10-25-2009, 02:07 PM #9
- Join Date: Oct 2008
- Location: Centereach, New York, United States
- Age: 37
- Posts: 4,247
- Rep Power: 2467
I'm in for this one. I think at your height you already have a good base to work with. You would make one really mean LW.
Instagram - @gourmetpaul
Powerbuilding Log
http://forum.bodybuilding.com/showthread.php?t=172129013
Offering full contest prep, body transformation, and nutritional coaching. PM for inquiries.
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10-25-2009, 02:33 PM #10
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10-25-2009, 04:02 PM #11
LOL - always drama
Thanks man!
Cheers dude - time will tell, I've got a long way to go but I'm looking forward to it!
Ha ha! I still kept the Avi to remind me!
I'm afraid wheels are staying hidden for the moment, I've got some work to do! If you check out my vids in my bodyspace I've got a squat vid in there up to 440lbs, I've got the strength, just need to add the mass!
As I said in my original post, I've spent too long lifting the weight and not working the muscle!BMBC - DinoT1985
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10-25-2009, 04:07 PM #12
- Join Date: Jun 2007
- Location: Balsam Lake, Wisconsin, United States
- Age: 40
- Posts: 6,860
- Rep Power: 0
That's not a bad place to be, though. I used to have good leg strength but not good legs, and once I focused on the volume, and started taking a bodybuilding approach to training them, they started growing fast. If you train like a bodybuilder, after you've already built the strength, you can get big in a hurry.
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10-25-2009, 04:30 PM #13
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10-25-2009, 04:51 PM #14
That's good to hear! I did one 'volume' set last week and WOW my legs have only just recovered!
I've decided to lay off the back squats as they hurt my knees so I'm focusing on front squats which feel fine. I'm really hoping they'll grow as although they can shft weight, they don't really look like the can!!! If you know what I mean!
Just went and tried the suppination + elbow bending: wow, what a difference!BMBC - DinoT1985
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10-26-2009, 03:19 AM #15
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10-26-2009, 05:27 AM #16
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10-26-2009, 12:30 PM #17
Shoulders & Tri's -Light, high reps
A slight issue here as I've got a bit if a dodgy shoulder which holds me back on shoulder exercises. This is the first time I've done Mil Press in about 4 months so it looks like my shoulder is improving a bit which must be good news, still, I'll have to go easy on it!
BB Mil Press
110 x 12
135 x 12
135 x 12
135 x 12
Weighted Dips
BW+55 x 12
BW+65 x 12
BW+75 x 12
BW+55 x 16
Dbell Lateral Raises
35's x 12
35's x 12
35's x 12
35's x 12
35's x 12
Scull Crushers
75 x 12
82.5 x 12
82.5 x 12
90 x 12
Close Grip Shoulder Press (machine)
120 x 12
140 x 12
140 x 12
120 x 12
Tricep Cable Pushdowns
155 x 12
175 x 12
165 x 12
155 x 12
155 x 12
155 x 12BMBC - DinoT1985
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10-26-2009, 12:39 PM #18
Shoulder & Tri's - light
Mil Press
50kg x 12
60kg x 12
60kg x 12
60kg x 12
Weighted Dips
BW+25kg x 12
BW+30kg x 12
BW+35kg x 12
BW+25kg x 16
Dbell Lateral Raises
15kg's x 12
15kg's x 12
15kg's x 12
15kg's x 12
15kg's x 12
Skull Crushers
35kg x 12
37.5kg x 12
37.5kg x 12
40kg x 12
Shoulder Press Machine - close grip
60kg x 12
70kg x 12
70kg x 12
60kg x 12
Tricep Pushdowns
70kg x 12
80kg x 12
75kg x 12
70kg x 12
70kg x 12
70kg x 12BMBC - DinoT1985
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10-26-2009, 12:40 PM #19
Shoulder & Tri's - light
Mil Press
50kg x 12
60kg x 12
60kg x 12
60kg x 12
Weighted Dips
BW+25kg x 12
BW+30kg x 12
BW+35kg x 12
BW+25kg x 16
Dbell Lateral Raises
15kg's x 12
15kg's x 12
15kg's x 12
15kg's x 12
15kg's x 12
Skull Crushers
35kg x 12
37.5kg x 12
37.5kg x 12
40kg x 12
Shoulder Press Machine - close grip
60kg x 12
70kg x 12
70kg x 12
60kg x 12
Tricep Pushdowns
70kg x 12
80kg x 12
75kg x 12
70kg x 12
70kg x 12BMBC - DinoT1985
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10-27-2009, 08:37 AM #20
Shoulders & Triceps - lightweight, high reps
Mil Press
50kg x 12
60kg x 12
60kg x 12
60kg x 12
Weighted Dips
+25kg x 12
+30kg x 12
+35kg x 12
+25kg x 16
DBell Lateral Raises
15kg's x 12
15kg's x 12
15kg's x 12
15kg's x 12
15kg's x 12
Scull Crushers
35kg x 12
37.5kg x 12
37.5kg x 12
40kg x 12
Shoulder Press Machine
60kg x 12
70kg x 12
70kg x 12
60kg x 12
Tricep Push Downs
70kg x 12
78kg x 12
75kg x 12
70kg x 12
70kg x 12
Decent training session, I've got quite a bad left shoulder which has been holding me back, today was the first time in about 4 months that I've done any over head work at all, felt good to be back doing some mil press, although it was a bit sore!
Food - Cals for the day came to 3288.
Protein: 308g
Carbs: 294g
Fat: 94gBMBC - DinoT1985
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10-27-2009, 12:31 PM #21
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10-27-2009, 03:57 PM #22
Thanks buddy!
I'm not hugely strong any more, I'm not training for strength, I'm after muscle mass!
I do think that my volume is a little on the large side but I'll see how it pans out over the next few weeks - I don't feel sore at all today so I'm hoping that's a good sign!
Not particularly looking forward to squats tomorrow morning, especially as I'm going on a 5 hour hike up in the Welsh hills in the afternoon!!!!BMBC - DinoT1985
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10-27-2009, 04:15 PM #23
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10-27-2009, 04:28 PM #24
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10-27-2009, 04:30 PM #25
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10-27-2009, 04:38 PM #26
Cool - I'll be following you log!
Basically, I've been lifting weights for ages but have just never focused an intelligently building mass, I've just been content to chuck around some decent poundages and expected mass to come along as byproduct. The typical "dumb meathead" approach!
Now I've realised that if I want to compete and do well, I need to build a "complete" physique. It's a new challenge but I'm quite excited by the propect!BMBC - DinoT1985
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10-27-2009, 04:54 PM #27
- Join Date: Jan 2008
- Location: Pennsylvania, United States
- Posts: 9,430
- Rep Power: 8497
As far as legs,..You train them,...they will grow. I like to think I am some sorta testiment to this. 18 months ago I was excited to get 305 for 4 reps,...Now I am pushing 405 for reps! leg size will grow,..push yourself,..your wheels are stronger than what your mind will tell you.
2009 NGA Masters Pro Bodybuilder and Athlete.
"I dont stop when Im tired,..I stop when Im done"
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10-27-2009, 04:59 PM #28
Whoa! You've got a great base to "start" your bodybuilding career! Damn, you look heavier than 185 to me.
Also, do you really live in Japan? hahaha my friend lives in Japan now. White. Totally yellow fever! Loves the culture (and the women )! I gotta go there to snowboard some time haha[Fat Loss|Nutrition|www.MRTIMOTHYLEE.com|Training|ContestPrep]
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10-28-2009, 03:04 AM #29
Wow!!! 405 for reps!!?!? I'm truely impressed!
I'm going easy (weight wise)on my legs to begin with, I did a lot of heavy squatting at an early age which has some knee issues, not that bad, but nothing I want to aggravate. I'm finding front squats a lot easier on my knees, although the weight I'm moving isn't that massive, it's actually quite embarrassing! Anyway,I've left my ego at the door and if it's light weights I need to start myself off, lightweights it'll have to be!
Thanks buddy! I'm fluctating between 184 and 186 right now but the scale will start to creep up soon!
Have to admit, I'm not in Japan, I'm actually in the UK! Not that exciting!BMBC - DinoT1985
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10-28-2009, 08:03 AM #30
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