★☆★debrovnik's bodybuilding expedition★☆★

[debrovnik]

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!

[bizzlewood]

good luck mate

p.s good forearms

[debrovnik]

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 12

[ronin_ts]

Best of Luck .....I can see what you mean with your biceps...but hey you've taken the challenge and its gonna be one hell of a ride

[bizzlewood]

hammer curls across the body helped my bicep peak

[debrovnik]

Best of Luck .....I can see what you mean with your biceps...but hey you've taken the challenge and its gonna be one hell of a ride

Yeah, it's annoying: that isn't the best of photos but it gives a fair idea, it's something I really need to work on. They look fine in a MM pose, it's just the front shot that really highlights it.

hammer curls across the body helped my bicep peak

Thanks bro - I'll add them into my training!

[spirit3530]

1st page for the quest of realizing potential





front row for hater drama

[J_Bo]

Good deal!

You already have a some good size and density, and you're already pretty lean, so I think you're in a great place to put together a great bodybuilding physique!

[Blazed]

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.

[stayfit2008]

Oh Boy,..here we go,....Mr. Big guy making a splash,.... Seriously tho,..I hope you get things dialed in. You look to have a good base,..lets see them wheels! Watch out for us skinny guys!

[debrovnik]

1st page for the quest of realizing potential
front row for hater drama

LOL - always drama

You already have a some good size and density, and you're already pretty lean, so I think you're in a great place to put together a great bodybuilding physique!

Thanks man!

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.

Cheers dude - time will tell, I've got a long way to go but I'm looking forward to it!

Oh Boy,..here we go,....Mr. Big guy making a splash,.... Seriously tho,..I hope you get things dialed in. You look to have a good base,..lets see them wheels! Watch out for us skinny guys!

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!

[J_Bo]

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!

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.

[Squizzzer]

looking good dude....

on the bicep thing....
1 theyll look better when you lean out....
and 2. bend the elbows more...and suppinate the hand...

[debrovnik]

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.

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!

looking good dude....

on the bicep thing....
1 theyll look better when you lean out....
and 2. bend the elbows more...and suppinate the hand...

Just went and tried the suppination + elbow bending: wow, what a difference!

[olibeast]

Awesome, i remember your last workout log and it was great. Defo in on this!

GL on your journey to the stage!

[RiverRock]

hammer curls across the body helped my bicep peak

this. good luck man.

[debrovnik]

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 12

[debrovnik]

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 12

[debrovnik]

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

[debrovnik]

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: 94g

[olibeast]

Im always in blown away by your strength! Great numbers for a 'lightweight' routine!

Nice volume aswell.

[debrovnik]

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!!!!

[stayfit2008]

Why are you increasing Volume? I would think diet along with high intensity low reps, 4-8 would bring you in shredded and full. Be careful not to overtrain during your prep,..just my .02$

[debrovnik]

Why are you increasing Volume? I would think diet along with high intensity low reps, 4-8 would bring you in shredded and full. Be careful not to overtrain during your prep,..just my .02$

Someone didn't read my original post I'm bulking!

Basically I've made the decidion to compete in my first show in about 18 months time - this is my log during my preperation period where I gain some mass and bring up my weak points.

This is just the start of my journey!

[stayfit2008]

Someone didn't read my original post I'm bulking!

Basically I've made the decidion to compete in my first show in about 18 months time - this is my log during my preperation period where I gain some mass and bring up my weak points.

My bad,...I'm on the same path as you. I'm going to bulk for about the same amount of time then prep for a comp again. I want to come in Massive for my first Pro Show!

[debrovnik]

My bad,...I'm on the same path as you. I'm going to bulk for about the same amount of time then prep for a comp again. I want to come in Massive for my first Pro Show!

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!

[stayfit2008]

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.

[extremenergy3]

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

[debrovnik]

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.

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!

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

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!

[J_Bo]

Does using a BB on Mil Press give your shoulder problems? If so, I found DB's seem to be quite a bit better, and because of the stability involved can actually be kind of a rehab.