Must Get Huge - Jimmys Jumpin' Journal

Jimmy Bottlehead

Hey all.

Been working out since June 2007 - training is fine, but the diet was inconsistant, and when I didn't get bigger I didn't make significant gains.

Thought I'd keep a track online of my progress, and hopefully if I'm doing something wrong you peeps can let me know.

June 2007: 11st

Jan 2008: 12st 9lbs

I'm 21 years old, and am looking to bulk up with a physique much like a professional wrestler or MMA fighter (muscular, but not too shredded).



WEEK 1

Day 1: Chest / Triceps

Bench Press (with 20kg olympic bar, smith machine)
30kg (incl. bar) x 15
40kg x 12
50kg x 9
60kg x 7

Incline Bench Press (as above)
45 x 11 [failure]
45 x 7 [f]
47.5 x 3 [f]

Bench Flyes (Two dumbbells, so 2 x 10kg listed as 20kg)
15kg x 15
20kg x 12
25kg x 7 [f]
25kg x 5 [f]


Skull Crushers (with thick E-Z bar, not sure of weight)
Bar x 15
Bar + 5 x 13
Bar + 10 x 15
Bar + 12.5 x 5 [f]

Tricep Pulldown w/rope
15kg x 15
20kg x 12
25kg x 5 [f]

Sitting Chest Press Machine (narrow grip)
4 Bars x 15 [f]
5 Bars x 12
6 Bars x 4 [f]

21 Seated Crunches w/20kg


************


Day 2: Back / Biceps

Single Handed Machine Rows

5 Bars x 15
6 Bars x 12
7 Bars x (right arm) 6 [f] / (left arm) 4 [f]
7 Bars x (right arm) 4 [f] / (left arm) 3 [f]

Deadlifts (with olympic bar 20kg incl)

60kg x 12
70kg x 8
75 kg x 6 [f]

Straight Arm Pulldown (Lat Pulldown Machine)

3 bars x 15
4 bars x 12
5 bars x 3 [f]

Standing Bicep curls w/ E-Z Curl bar

15kg x 15
20 kg x 12 [f]
22.5kg x 4 [f]

Preachers (with dumbbells)

10kg - Right x 11 [f], Left x 8 [f]
12.5kg - Right x 4 [f], Left x 2 [f]
12.5kg - Right x 2 [f], Left x 1 [f]

Hammer Curls

7.5kg x 12 [f]



**********


Day 3: Legs / Shoulders

Squats (with olympic bar, incl)

40kg x 15
50kg x 12
60kg x 12

Leg Press

19 Bars x 15
19 Bars + 10kg x 4 [f]
19 Bars + 10kg x 6 [f]
19 Bars + 15kg x 7 [f]

Sitting Calf Raises

60kg x 15
70kg x 10 [f]
70kg x 6 [f]

Standing Calf Raises (smith machine, with ball of foot on heightened surface (20kg bar incl)

20kg x 15
30kg x 12
40kg x 15

Hamstring Machine

6 Bars x 15
7 Bars x 12
8 Bars x 8 [f]

Lat Raises (2 x dumbbells)

20kg x 15
20kg x 9 [f]
20kg x 4 [f]

Shrugs (2 x dumbbells)

40kg x 15
60kg x 16
68kg x 4 (too heavy, lost form)
68kg x 3 [f] (after brief rest)

Sitting Shoulder Press (2 x dumbbells)

10kg x 15
15kg x 12
20kg x 8 [f]

Front Raises (dumbbells, alternating

10kg x 12 [f]
10kg x 8 [f]


*****

After reading a post by Hanley there tonight saying going to failure isn't good, I'm not feeling so great about the above... I've been aiming to go to failure since I started, so should that go out the window? Any thoughts or suggestions would be terrific, thanks.

Hanley

Failure's pointless. All you're doing is killing your muscles and taking longer to recover. It means you can train less frequently and you're just gonna beat yourself up faster.

Btw, are you sure the smith machine bar is 20kg? Any of the ones I've seen have all been around 7-15kg.

Jimmy Bottlehead

Hanley wrote: »

Failure's pointless. All you're doing is killing your muscles and taking longer to recover. It means you can train less frequently and you're just gonna beat yourself up faster.

Btw, are you sure the smith machine bar is 20kg? Any of the ones I've seen have all been around 7-15kg.

Cool, I'll stop short of failure from now on, cheers for that. What would be better, set a target and stop when I reach it (even if its not too taxing) or just stop when I know I'll fail on the next rep?

TBH, I'm not sure about the bar weight - I just assumed it was 20kg, but I'll check tomorrow night when I'm in the gym again.

Jimmy Bottlehead

WEEK 1

Day 1: Chest / Triceps

Bench Press (with ?kg olympic bar, smith machine)
Bar + 25kg (incl. bar) x 13
Bar + 40kg x 10
Bar + 50kg x 1 [f]
Bar + 45kg x 2 [f]

Incline Bench Press (as above)
Bar + 25 x 12
Bar + 27.5 x 7
Bar + 30 x 4

Bench Flyes (Two dumbbells, so 2 x 10kg listed as 20kg)
20kg x 12
25kg x 8
30kg x 5 [f]
25kg x 5 [f]


Tricep Pulldown w/rope
20kg x 14
25kg x 11
30kg x 6 [f]

Skull Crushers (with thick E-Z bar, not sure of weight)

Bar + 10 x 11 [f]
Bar + 10 x 5 [f]
Bar + 12.5 x 3 [f]

Sitting Chest Press Machine (narrow grip)
5 Bars x 7 [f]
5 Bars x 3 [f]

2 x 21 Seated Crunches w/20kg

*** That was last night, only seen the not working to failure thing when I came home**

Jimmy Bottlehead

Day 2: Back / Biceps

Bent over Dumbbell Rows

10kg x Right 15 / Left 14
12.5kg x 10
15kg x (right arm) 8 / (left arm) 6


Deadlifts (with olympic bar 20kg incl)

60kg x 12
70kg x 9
75 kg x 7

Straight Arm Pulldown (Lat Pulldown Machine)

23kg (3 bars) x 12
28kg (4 bars) x 10
33.5kg (5 bars) x 3 [form failing, too heavy]
28kg (4 bars) x 8

Standing Bicep curls w/ E-Z Curl bar

17.5kg x 11
20 kg x 4 [f]
20kg x 2 [f]

Preachers (with dumbbells)

10kg x 12
12.5kg - Right x 8, Left x 5
12.5kg - Right x 3 [f], Left x 1 [f]

Hammer Curls

7.5kg x 10 [f]





** Hanley,I checked the smith machine bar with the owner, its 20kg.**

walt0r

Lies. Smith machine bar is probably about 10-15kg

Jimmy Bottlehead

walt0r wrote: »

Lies. Smith machine bar is probably about 10-15kg

Well just telling you what I was told...

Jimmy Bottlehead

Week 2: Day 3: Shoulders

Lat Raises (2 x dumbbells)

20kg x 11
20kg x 10
20kg x 6

Shrugs (2 x dumbbells)

40kg x 15 (easy)
55kgkg x 12
60kg x 10


Sitting Shoulder Press (2 x dumbbells)

10kg x 12 (easy)
15kg x 10 (easy)
20kg x 10 (not bad)
25kg x 6

Front Raises (dumbbells, alternating

10kg x 12 [f]
12.5kg x right 5, left 4



**I've decided to go an extra day in the gym, and do legs and shoulders on seperate days.**

BossArky

What height are you Jimbo?

Jimmy Bottlehead

BossArky wrote: »

What height are you Jimbo?

6 feet tall (and a half inch, the half inch is ALWAYS inportant!:p)

Why?

BossArky

Just wondering. It wasn't stated in your initial post , so it is hard to judge what sort of state you are in. You just mentioned your weight.

Jimmy Bottlehead

Ah apologies... can't edit the first post, so here goes:

I'm 21, 6' tall, currrently weighing 12st 12lbs (as of this morning). I'd estimate my BF is around 13% or so maybe (after Xmas, getting it checked end of month again). Been in the gym since June 2007, was 11st when I started.

Jimmy Bottlehead

Week 2 - Day 4: Legs


Squats (with olympic bar, incl)

50kg x 12
60kg x 8
65kg x 6

Leg Press (20 is max, but have to use 19 as doesn't work properly with 20)

19 Bars x 13
19 Bars + 10kg x 10
19 Bars + 20kg x 8


Sitting Calf Raises

60kg x 12
70kg x 7

Standing Calf Raises (smith machine, with ball of foot on heightened surface (20kg bar incl)

40kg x 12
50kg x 10
55kg x 8

Hamstring Machine

7 Bars (21kg) x 12
9 Bars (27kg) x 10
11 Bars (33kg) x 5

Jimmy Bottlehead

Week 3 - Day 1: Chest / Triceps

Bench Press (with 20kg olympic bar, smith machine)
55kg (incl. bar) x 12
60kg x 9
65kg x 3

Incline Bench Press (as above)
45kg x 11
50kg x 2 [f]

Bench Flyes (Two dumbbells, so 2 x 10kg listed as 20kg)
20kg x 12
25kg x 8
30kg x 6


Skull Crushers (with thick E-Z bar, not sure of weight)
Bar + 10kg x 12
Bar + 12.5kg x 8
Bar + 15kg x 5


Tricep Pulldown w/rope
20kg x 12
25kg x 10
30kg x 5

Sitting Chest Press Machine (narrow grip)
5 Bars x 9
6 Bars x 3

Jimmy Bottlehead

Week 3 - Day 2: Back / Biceps

Bent over DB Rows

12.5kg x 12
15kg x 10
Right 17.5kg x 7
Left 15kg x 9

Deadlifts (with olympic bar 20kg incl)

60kg x 11
70kg x 6
80 kg x 5

Straight Arm Pulldown (Lat Pulldown Machine)

3 bars x 12
4 bars x 10
5 bars x 2 [bad form]
4 Bars x 7

Standing Bicep curls w/ E-Z Curl bar

17.5kg x 12
20 kg x 9
22.5kg x 4

Preachers (with dumbbells)

10kg x 12
12.5kg - Right x 8, Left x 3
12.5kg - Right x 6, Left x 3 (3rd was assisted)

Hammer Curls

7.5kg x 12
10kg x 5

BossArky

Jimmy Bottlehead wrote: »

Bent over DB Rows

12.5kg x 12
15kg x 10
Right 17.5kg x 7
Left 15kg x 9

Preachers (with dumbbells)

10kg x 12
12.5kg - Right x 8, Left x 3
12.5kg - Right x 6, Left x 3 (3rd was assisted)

Why are you are doing different weights and reps for each arm on the same exercises?

You are going to end up with imbalances.

Jimmy Bottlehead

BossArky wrote: »

Why are you are doing different weights and reps for each arm on the same exercises?

You are going to end up with imbalances.

When I used the same weight with my left, the form was off because the weight was too heavy.

How can I get around to balancing them out?

BossArky

Lets say you know you can curl 16kg with the right arm and 14kg with the left one. Use 15kg on both arms until the left one catches up, then increase the weight again.

It may seem like your stronger arm could do more, but don't if you want to even them out. Use the same number of reps and sets per arm.

Jimmy Bottlehead

BossArky wrote: »

Lets say you know you can curl 16kg with the right arm and 14kg with the left one. Use 15kg on both arms until the left one catches up, then increase the weight again.

It may seem like your stronger arm could do more, but don't if you want to even them out. Use the same number of reps and sets per arm.

Cool man, cheers for that - I'll do that and try to get them balanced!

Jimmy Bottlehead

Day 3: Legs / Shoulders

Had to hit both in one day today, because I didn't get to the gym over the weekend.

Squats (with olympic bar, incl)

(had a spotter for the 2nd set and onwards, so let me be more confident and go a lot heavier than usual

50kg x 12
70kg x 8
80kg x 3
80kg x 2

Leg Press

19 Bars x 12 [easy]
19 Bars + 20kg x 10
19 Bars + 30kg x 7

Standing Calf Raises (smith machine, with ball of foot on heightened surface (20kg bar incl)

Bar + 20kg x 12 [easy]
Bar + 30kg x 10 [quite easy]
Bar + 40kg x 10 [not bad]





Lat Raises (2 x dumbbells)

20kg x 12
20kg x 7
25kg x 2
20kg x 2

Shrugs (2 x dumbbells)

55kg x 12
60kg x 9
60kg x 8

Sitting Shoulder Press (2 x dumbbells)

20kg x 12
25kg x 7
25kg x 3
30kg x 4

Front Raises (dumbbells, alternating)

10kg x 12
12.5kg x 3
12.5kg x 4

Jimmy Bottlehead

Hey.

Quick question - I always go as heavy as I can (without sacrificing form), but I'm not getting near as much DOMS as I used to.

Might be a question without a definite answer, but should you always get full-on DOMS? I take my weight gainer shake within 20-30 minutes of finishing my workout, so that might have something to do with it.

Cheers.

Jimmy Bottlehead

Week 5: Day 1 - Chest / Triceps

*Was away from the gym for a week*



Bench Press (with 20kg olympic bar, smith machine)
60kg (incl. bar) x 12
62.5kg x 9
65kg x 3

Incline Bench Press (as above)
45kg x 9
45kg x 4
50kg x 4

Bench Flyes (Two dumbbells, so 2 x 10kg listed as 20kg)
20kg x 12 (easy)
25kg x 8
30kg x 7


Skull Crushers (with thick E-Z bar, not sure of weight)
Bar + 10kg x 12
Bar + 15kg x 5
Bar + 15kg x 4


Tricep Pulldown w/rope
20kg x 12 (easy)
30kg x 9
35kg x 4


Sitting Chest Press Machine (narrow grip)
5 Bars x 8
6 Bars x 2

Jimmy Bottlehead

Week 5 / Day 2 - Deadlifts

Was meant to do back and biceps tonight, but had to show the missus how to use some free weights, so only got to do deadlifts. Here we go...

Deadlifts (with olympic bar 20kg incl)

65kg x 7
75kg x 6
85 kg x 5

So deadlifted over my own bodyweight, pretty happy with that. Hitting a 100kg dead by end of 2008 seems too small a goal now, so maybe June!!

Jimmy Bottlehead

Week 5 - Day 3: Back / Biceps

Bent over DB Rows

15kg x 12
17.5kg x 9
20kg x 6


Straight Arm Pulldown (Lat Pulldown Machine)

4 bars x 12
4 bars x 7
4 Bars x 8

Standing Bicep curls w/Dumbbells (weight = 1 dumbbell) [alternating]

10kg x 12
12.5 kg x 6
12.5 kg x 2

Preachers (with dumbbell)

10kg x 10
10kg x 6
12.5kg x 3

Behind the back Barbell Wrist Curls

10kg x 12
12.5kg x 12
17.5kg x 12
20kg x 12

** BossArky, I used my left first on the above where needed, and then matched my right to what it did. I could tell my right could have done way more but I have to balance out the sides.**

Following on from the above, I got my measurements taken before my workout.

WEIGHT: 85kg (up from 82 in November)
RIGHT BICEP: 15 inches (up from 13¾ in November)
LEFT BICEP: 14 inches
CHEST:43 inches (up from 40 in November)
WAIST: 34/36 (Same as November)
RIGHT THIGH: 23 inches (Same as November)

Jimmy Bottlehead

FEB 1:
Week 5 - Day 4 / Shoulders

Lat Raises (2 x dumbbells)

20kg x 10
20kg x 8
25kg x 2


Shrugs (2 x dumbbells)

60kg x 13
68g x 7
68g x 5


Sitting Shoulder Press (2 x dumbbells)

25kg x 12
30kg x 7
35kg x 7


Front Raises (dumbbells, alternating)

10kg x 12
12.5kg x 8
15kg x 3

Jimmy Bottlehead

Week 2 - Day 5: Legs


Squats (with olympic bar, incl)

50kg x 10
80kg x 3
80kg x 4

Not sure how, but I made my 2nd set 80kg, meant to go for 65 or 70kg, but my legs are still in pain mode today so might have been a worthwhile mistake

Leg Press (20 is max, but have to use 19 as doesn't work properly with 20)

19 Bars + 20kg x 12
19 Bars + 30kg x 8
19 Bars + 35kg x 6


Sitting Calf Raises

60kg x 12
70kg x 8
70kg x 4

Standing Calf Raises (smith machine, with ball of foot on heightened surface (20kg bar incl)

60kg x 12
70kg x 8
80kg x 6

Hamstring Machine

9 Bars (27kg) x 12
11 Bars (33kg) x 9
12 Bars (36kg) x 6

Jimmy Bottlehead

Week 5: Day 1 - Chest / Triceps


*WORKED OUT IN MORNING FOR A CHANGE*


Bench Press (with 20kg olympic bar, smith machine)
60kg (incl. bar) x 11
62.5kg x 6
65kg x 4


Incline Bench Press (as above)
45kg x 10
50kg x 7
52.5 x 3


Bench Flyes (Two dumbbells, so 2 x 10kg listed as 20kg)
25kg x 12
30kg x 8
35kg x 6


Skull Crushers (with thick E-Z bar, not sure of weight)
Bar + 12.5kg x 12
Bar + 15kg x 7
Bar + 17.5kg x 3


Tricep Pulldown w/rope
25kg x 12
35kg x 6
40kg x 2
35kg x 4

Jimmy Bottlehead

Week 6 / Day 2 - Back / Biceps


Deadlifts (with olympic bar 20kg incl)

60kg x 6
80kg x 6
90 kg x 5



Bent over DB Rows

15kg x 12
20kg x 8
25kg x 4
20kg x 6


Straight Arm Pulldown (Lat Pulldown Machine)

4 bars x 12
5 bars x 5
4 Bars x 6

Standing Bicep curls w/Dumbbells (weight = 1 dumbbell) [alternating]

10kg x 12
12.5 kg x 6
15 kg x 3



Behind the back Wrist Curls

20kg Barbell x 16 (easy)
10kg DB x 12
12.5kg x 12

Jimmy Bottlehead

FEB 9:
Week 6 - Day 3 / Shoulders



Lat Raises (2 x dumbbells)

20kg x 10
25kg x 3
20kg x 10


Shrugs (2 x dumbbells)

50kg x 12
60kg x 12
68kg x 8
82kg x 5 (bit too heavy)
68kg x 8


Sitting Shoulder Press (2 x dumbbells)

30kg x 12
35kg x 6
40 x 2F
40 x 12 (spotted)


Front Raises (dumbbells, alternating)

12.5kg x 12
15kg x 7
15kg x 6


**Not enjoying the lateral raises or front raises... anyone have any ideas what would be a good sub for both?**

Jimmy Bottlehead

Week 2 - Day 5: Legs

Squats (with olympic bar, incl)
50kg x 10
70kg x 3
80kg x 2 (bad spotter, so wasn't confident)



Leg Press (20 is max, but have to use 19 as doesn't work properly with 20)
19 Bars + 25kg x 12
19 Bars + 32.5kg x 10
19 Bars + 40kg x 8



Standing Calf Raises (smith machine, with ball of foot on heightened surface (20kg bar incl)

70kg x 12
80kg x 10
90kg x 8

Hamstring Machine

10 Bars (30kg) x 12
12 Bars (36kg) x 8
13 Bars (39kg) x 3
12 Bars (36kg) x 3

Jimmy Bottlehead

Week 7: Day 1 - Chest / Triceps



Bench Press (with 20kg olympic bar, smith machine)60kg (incl. bar) x 12
70kg x 5
70kg x 2


Incline Bench Press (as above)45kg x 12
50kg x 9
55kg x 6
60kg x 4


Bench Flyes (Two dumbbells, so 2 x 10kg listed as 20kg)
25kg x 10
30kg x 6
35kg x 1
30kg x 2


Tricep Kickbacks
10kg x 12
7.5kg x 10
10kg x 8


Tried Overhead extensions but they hurt. I've stopped Skull Crushers because (I found out from the gym owner after I told him about it) my elbow ligaments are playing up.