Forgive the dull title but it's the best I could come up with without sounding a like a tit.

Anyway, I've decided to start a training log on here. I currently have one on MP but have grown tired of those boards as of late. So going to give it a bash on here.

Current stats and goals:
19 years old, 5'11" , 84kg, ~13%bf

My main aim at the moment is to lean bulk and gradually put on some decent size / strength.

No idea of my 1RM's at the moment as I haven't done them for ages!

Recently changed my training structure from a upper/lower to 4 day split. Here's what it looks like at the moment:

Tuesday- chest & bi's
Flat BB Bench: 3x8
Weighted dips: 3x8
Incline DB flyes: 3x10
BB curls (1x12, 1x10, 1x8, 1x6, 1x4)
Seated Incline DB Curls: 2x8
Preacher curls 3x8
Wednesday - legs & abs
ATG Squats: 1x12, 1x10, 1x8, 2x6
Leg Extension/Leg Press Supersets: 3x12/8
SLDL: 1x12, 1x10, 3x8
Hamstring Curls: 3x8
Standing Calve Raises: 3x8/12 Drop sets
Crunches/Raises
Friday - Shoulders & tri's
Military Press: 1x12, 3x8
DB press: 3x6
DB Front Raise/Rear Raise supersets: 2x10/10
Skullcrushers: 1x12, 3x8
Rope Pushdowns: 3x8
Straight bar pull downs 2x12
Saturday - back & traps
Deadlifts: 1x10 3x6
BB Row: 1x10, 1x8, 1x6
WG Pull downs: 2x10
Seated Row / DB Row: 2x8
DB Shrugs: 1x12, 1x10, 3x8

It's a bit more volume than my upper/lower split but should do me good for 8-10 weeks for when I plan on using a HST / HIT style of training.

Example of my daily diet:

8.00
• 100g oats
• 300ml milk
• 50g whey
• Piece of fruit
• 40/85/10/585
10.30
• 2 slices of wholemeal bread
• 125g chicken breast / Tin of tuna
• Salad
• Small handful of nuts
• 30/30/15/375
13.00
• 100g Brown Rice
• 120g Chicken breast
• Small handful of nuts
• 25/60/15/475
15.30 (pre workout)
• 120g oats
• 300ml milk
• 30g whey
• 40/100/10/650
• 16.30 – Have BCAA’s and Taurine
18.00 (post workout)
• 50g WMS + 50G Whey
• 35/60/0 or 5/380
19.30
• 2 slices of wholemeal bread / Sweet potato
• 130g Tin of salmon/mackerel
• Tomatoes/lettuce to taste
• 30/30/15/375
22.30 (Pre bed)
• 200g cottage cheese / 1.5scoops MPC
• Handful of nuts
• 30/7/15/535
• **On non-workout days, skip post-workout meal and move 19.30 meal to 18.30.**

Today was legs & abs

ATG Squats: 12x60kg, 10x80kg, 8x90kg , 6x100kg, 6x100kg - Tried to really exagerrate the movement on these and do them very slowly and purposely. They felt awesome. I really do love ATG's compared to normal squats, work the glutes far more than traditional squats IMO.
Leg Extension/Leg Press Supersets: 3x12/8 9 stack/120kg
SLDL: 12x40kg, 10x40kg, 8x60kg, 8x60kg 8x60kg - Again, I purposely went really slow and steady on these and didn't let the barbell touch the floor. Got an awesome burn in the hams.
Hamstring Curls: 3x8
Seated Calve Raises: 3x8/12 Drop sets 50kg/40kg

Cheers mate. Lifts are abit down as of the last few weeks as I reset the weights after my cut phase. Just hoping that doing this will allow me to progress for longer and I'm aiming to consistantly add at least 2.5kg on all my compounds each week for the next 6-8 weeks if everything goes to plan (which it probably won't haha )

interesting Ryan..look forward to reading this

Cheers kp, make sure you keep checking, you can give me some pointers. Why can't I find a journal of yours on here buddy?

BTW, It's only the second time I've done that leg workout and I can feel the aches in my hamstrings already. Going to have major DOMS in the morning. I reckon this is positive as I adapted very much to the upper/lower style training and didn't feel DOMS that often towards the end of the routine.

Hitting a muscle hard once per week like on this new programme is the way forward for me at the moment I think.

radicalry00 wrote:Cheers kp, make sure you keep checking, you can give me some pointers. Why can't I find a journal of yours on here buddy?

BTW, It's only the second time I've done that leg workout and I can feel the aches in my hamstrings already. Going to have major DOMS in the morning. I reckon this is positive as I adapted very much to the upper/lower style training and didn't feel DOMS that often towards the end of the routine.

Hitting a muscle hard once per week like on this new programme is the way forward for me at the moment I think.

there was one...on the other board..then just time and all (i know its not good enough excuse)..but after this or next week goes....ill aim to start one...but tbh training has been pretty much...basic and maintaining due to all this stuff occuring.

KP

good to see your journal here!

KP is too busy whoring in other peoples journals to post in his own.

Yesterday's shoulders and tricep workout:

Military Press: (12x30kg, 8x45kg, 8x45kg, 8x45kg)
DB press: (8x22.5kg, 8x22.5kg, 11x22.5kg)
DB Rear Raise/DB Front Raise supersets: 2x10/10 (10kg dumbell)
Skullcrushers: (12x10kg, 8x27.5kg, 8x27.5kg, 8x27.5kg (Including 5kg weight of EZ bar)
Rope Pushdowns: 3x8 (5 stack)
Straight bar pull downs 2x12 (5 stack)

Workout length: 50 minutes

Today is back and traps so will update later on.

Saturday 26th April - Back & Traps.

Deadlifts: (10x70kg, 6x100kg, 6x142.5kg, 6x142.5kg, 6x142.5kg)
Pull downs: (8x10 stack, 8x10 stack)
BB Row: (10x40kg, 8x50kg, 6x60kg )
BO DB Row: (8x40kg, 8x40kg)
DB Shrugs: (12x25kg, 10x30kg, 8x32.5kg, 8x32.5kg, 8x32.5kg)

Workout length: 50 minutes - Great sesh today. Had reasonably short rests in between each set yet felt really energetic and wanted to pile much more weight on my deadlifts and BOR's but I'm sticking to adding 2.5kg a week from now on.

I think it will really help me in progressing in my main compound lifts in the long run.

Yeah I was thinking that Rab. The smallest weights in my gym are 1.25kg though so how would I increase less than 2.5kg? I've heard something about micro-loading or something where you add chains or something?

radicalry00 wrote:I really do love ATG's compared to normal squats,

ATG squats are the normal squats

"normal" squats are for babies

Unless you're a Powerlifter then they become Powerlifting squats which is fair enough of course

Yeah I only used to go to parallel before. Although I could shift more weight they didn't feel anywhere near as good. ATG's are the Daddy

Nice variation of exercises each sesh,be following this one!

Cheers Jake. I like to change it around and throw in some random alternatives too. So watch this space lol. I like the feel of the routine so far. More volume than I've been used to and my muscles feel like they've really been worked well and with sufficient intensity. Really wanting to give HST/HIT ago after this though.

Bit pathetic when compared alongside your mammoth lifts though mate, I'm getting there though!

good deadlifts.. where about in leeds do you train?

I bought some 0.5 kg weights and made them fit on an Olympic bar using cable ties. I don't often seem to use them, but I will.

I still live at home at the minute so I train at a local gym called Fitness Zone near Wakefield. Where do you train? At uni?

Burningnun where did you get the weights from? I suppose I could just make something that weighs 500g and tie them to the barbell. Would be handy for when progress slows.

why two horizontal back movements? i never see the point..it's like people who do 3 different exercises for biceps??...well maybe not that bad. Id do one or the other and keep one in the bank for when things go stale.

no i train at ralls gym in mabgate, how come you decided against moving to leeds? costs etc? bloody fortune for these shitty halls! glad im moving into a much nicer flat soon at like half the price.

Karlos wrote:why two horizontal back movements? i never see the point..it's like people who do 3 different exercises for biceps??...well maybe not that bad. Id do one or the other and keep one in the bank for when things go stale.

The routine is one I found on UKMuscle.co.uk (http://www.muscletalk.co.uk/Lost_Routin ... 584/tm.htm) from a well-known trainer called Tony Stark. Many people have reported decent gains on it and I thought I'd give it a go. I agree with you that two horizontal movements aren't really needed but this routine is decided to first work the muscle with compounds then exhaust them with numerous isolations/assistance work. He warns that the volume is quite high and I had to change the chest routine as it was just far too much. It had every sort of bench pressing / flyes imaginable follwed by bicep work! lol.

ash fletcher wrote:no i train at ralls gym in mabgate, how come you decided against moving to leeds? costs etc? bloody fortune for these shitty halls! glad im moving into a much nicer flat soon at like half the price.

Yeah, it was mainly costs. I live pretty nearby to Leeds anyway (25 mins on train) so living in halls wasn't really a necessity. I didn't see the point in getting a massive accomodation loan when my parents were more than happy to have me living with them free of charge . Which halls are you moving into next year? My mate is moving into the Triangle which looks pretty good.

i'm not living in halls next year, also the uni halls have seperate halls to the met.
i should be moving into nice apartment in city island

yeah wakey isnt very far atal, used to travel up there abit to see one of me mates last year, had some funny times there loll

Sounds good does that!

Where abouts in Wakey is your mate from?