Operation Wedding Bod

stuchyg

Im getting married in Fuerteventura in September and have decided to keep a log here to track my progress and diet. My entire family coming on hols with us have given me the extra motivation needed. I started in the gym mid October and generally attend 4/5 days a week. Little to no cardio so im mainly lifting weights.

I had debated on whether or not to throw pics up but fcuk it, holds me more accountable. Both pics are taken cold. Will try and post pics same date every month to track progress.






Im starting a bulking program from Monday so any tips and comments greatly appreciated re Workout routines and diet. Sorry that pics are a bit big but not sure how to resize.

stuchyg

Weighed myself this morning in prep for the start of my 1 month bulk tomorrow. I came in at 75kg. Im 5'9 and 25. I hope to put on roughly 4kg by the end of April, not entirely sure I can manage that much weight but I shall give it a bash.

stuchyg

Right Day one of BUlking is complete as is leg day. Training consisted of the following

Stretches and 2 min tread walk

Goblet Squat

20kg x 7
25kg x 7
30kg x 8

Leg Extension

80kg x 6
90kg x6
100kg x 6
90kg x 8

Hamstring Curl

30kg x 6
35kg x 6
40kg x 6

Abductor Work (Outer)

20kg x 10
25kg x 10
30kg x 10

Lunges (Holding 12.5kg DB)

3 x 12

Calf Raises

1 x 10
3 x 10 holding 9kg DB

finished with some more stretches


Id like to hit my calves a bit more so if anyone has any tips it would be great

stuchyg

Decent session tonight - Chest and Arms



Chest

Barbell Bench - really concentrated on form here to try tuck my elbows in

50kg x 10
60kg x 6
70kg x 6
75kg x 5
80kg x 3

Incline DB's

25kg x 6
27.5kg x 6
30kg x 6
32.5kg x 6

Decline DB's

27.5kg x 6
30kg x 6
32.5kg x 5

Triceps

Pulldowns

45kg x 6
50kg x 5
55kg x 5

Single Arm Pulldowns

20kg x 5
25kg x 5

Dips

3 x 10

Skullcrushers

2 x 6 @ 20kg

Biceps

Plate Curls

15kg x 10
20kg x 10
10 kg x 15

EZ Curls

3 sets of 6

finished with 2 sets of 21's, arms felt like rubber afterwards. Mission Complete

stuchyg

Gym Free night tonight. Bit of stretching and ab work at home just to keep me ticking over. Hoping to try some sprinting intervals tomorrow.

Met my bulking target again today.

RidleyRider

Good luck with this dude

Re- calves, I tend to hit mine 3 times a week if I remember. If your gym has a smith machine, put on the weight you want to use, get a step and do your raises then. Similarly, use the smith machine, put on the weight, get a step and a bench. Place the step under the bar and sit on the bench, unrack the bar onto your legs and do your raises. I'd put something like a jumper across your legs or get some insulation and wrap the bar because it can get quite uncomfortable.

You can do them on the leg press too, don't hyper extend. Place your feet and the bottom and do your raises

Hope you understand what I mean :P

stuchyg

Back And Shoulders Tonight



Shoulders

Overhead Press

15kg x 8
17.5kg x 8
20kg x 8

Front Raises

3 x 6 of 6kg (having real problems with popping and crunching in my right shoulder, damaged cartilage maybe?)

Lateral Raises

3 x 6 of 6kg

Trap EZ bar raises

6 x 20kg
6 x 25kg
6 x 27.5 kg

Military Press w/ EZ bar
same weights and reps as above

Shoulder Shrug

3x6 using 35kg DB

Back Workout

Lat Pulldown

50kg x 6
55kg x 6
60kg x 6

Im certain I could pull more here but I dont seem to weigh enough to get the bar down

Single Arm Row

3 x 6 w/ 25kg DB

Bent Over Row

Olympic Bar with no weights 2 x 6

Had hoped to do cable rows and Pull ups but we couldnt get near it.

Finished up with some abs work.


Weighed myself after 5 days of clean bulking and I have put on 0.5 kg. Not sure if this is a good gain or not. Debating whether to dirty bulk next week

stuchyg

Just back from the gym. Chest & Arms today with a deadlift session thrown in


Chest

Planning to start the smolov Jr tomorrow so went with an all DB workout today

Flat Bench DB

30kg x 6
35kg x 6
37.5kg x 3 - didnt manage my full set but my gym only goes up to 40kg DB's so was still pretty happy

Incline

30 x 6 (3 sets)

Decline Pull Up

3 x 8 at BW

We then moved onto Deadlifting - Sunday is the only day quiet enough for DL's as we have to take the bar off the bench

60kg x 6
80kg x 6
90kg x 5
100kg x 3
100kg x 3

My 1rm is 130kg so I want to stick to the 100kg mark for a month or so to build my reps before attacking my 1rm again.


Arms

Tricep Pulldown

40kg x 6
45kg x 6
50kg x 6

Supersetted(is that a word?) with 3 sets of 6 chin ups

Skull Crushers

20kg x 6
25kg x 6


Dips

6 at BW supersetted with 6 EZ curls at 20kg
7 at BW supersetted with 7 EZ curls at 25kg
10 at BW supersetted with 10 EZ curls a 35kg

Finshed up Overhead Tricep Extensions and Bicep Curls using a 15kg plate. 3 sets of 7 of each exercise

The aul arms are fairly hanging off me now at this stage

RidleyRider

Get your a$$ on Coans deadlifting programme Can't recommend it enough man.

stuchyg

RidleyRider wrote: »

Get your a$$ on Coans deadlifting programme Can't recommend it enough man.

I started my Smolov Jr tonight so will attack the Coans next, do you have a link?

RidleyRider

http://tsampa.org/training/scripts/coan_phillipi_deadlift/

Be realistic with the desired 1RM cause it is very hard!

stuchyg

Started my Smolov Jr programme tonight on the bench

6 sets of 6 reps at 62.5kg. First night of it obviously but it went v well, more than manageable.


The rest of my gym work was my dreaded yet generally most enjoyable routine, LEG DAY!!!!!


Smith Squats

30kg x 8 (warm up set)
60kg x 8
80kg x 8

Goblet Squats ( using DB's)

32.5kg x 6
37.5kg x 6
40kg x 6 ( I could have went heavier on these but our DB's dont go past 40.

Calve Raises (using smith machine and step)

30kg x 8
35kg x 8
40kg x 8

Hamstring Curls

30kg x 6
35kg x 6
40kg x 6

Leg Extensions

80kg x 6
90kg x 6
100kg x 6 (max weight)

Bench Step Ups

6 free
6 using 15 kg DB's
6 using 15kg DB's


That was it for the night, I'm continuing with my clean bulk for the next week, if I manage another half kilo gain il be happy

stuchyg

One of the girls in work said I looked v slim today, considering I have put on weight lately I was pretty happy with that

WHIP IT!

stuchyg wrote: »

One of the girls in work said I looked v slim today, considering I have put on weight lately I was pretty happy with that

Just thinking, on the Goblet Squat, you could hold a 2.5kg plate on top of the DB, making it 42.5...

stuchyg

WHIP IT! wrote: »

Just thinking, on the Goblet Squat, you could hold a 2.5kg plate on top of the DB, making it 42.5...

Just keep it tucked tight to my chest I presume, I defo feel like I could go another bit heavier with it. I tend to whack out some squats on my Friday session so I shall give it a try

stuchyg

Chest and Back tonight

Chest


Night Two of Smolov - 7 x 5 at 67.5kg
Incline Smith Bench - 3 x 6 at 60kg
Decline Pull Ups - 8 x 3
Push Ups - 2 sets of 20


Back

Sitting Cable Rows
7x 3 at 105kg(full stack)


Single Arm Rows
17.5kg x 6
20kg x 6
22.5kg x 6


Lat Pulldowns

50kg x 6 (wide grip)
55kg x 6 (wide grip)
60kg x 6 (wide grip)
65kg x 4 (narrow)
65kg x 4 (narrow)

Tried some pull ups after this but I had nothing left in my arms.

Gym scales is telling me i'm at 78.6kg which is 1.5kg up and what it normally says so my bulk is going well I think. Il be back in the gym on Friday for Shoulders and Arms with some squatting thrown in for good measure

stuchyg

After feeling good all day and eating really well I got to the gym and found it hard to muster much effort, but we plough on regardless.



Night Three of Smolov

72.5 kg 8 x 4. This was the hardest night so far, managed all reps without assistance but they were a push.


Shoulders

Seated Shoulder Press

17.5kg x 7
20.kg x 7
22.5kg x 7

Front Raises

3 sets of 7 at 7kg ( the popping in my shoulder makes this move quite hard so cant manage too much weight)

Trap Raises with EZ Bar

3 sets of 10 reps at 20kg


Tricep

Overhead plate extension with 20kg plate - 2 x 7

Dips 2 x 20

Bicep

PLate curls

2 x 8 using 20kg plate



I finshed with 3 sets of Goblet Squats using a 30kg DB.


Wasnt too happy with tonights session, just seemed to be really lacking in energy once I got to the gym I have a rest day tomorrow before I hit the gym again on Sunday for day 4 of Smolov week 1. This coupled with DL should be a good session.

stuchyg

Headed to the gym today to do day 4 of smolov and look for my 1rm on the deadlift.



Smolov Bench Press

10 x 3 at 72.5kg. Was pretty tough but managed all reps pretty cleanly and unassisted.


Then we moved onto the Deadlift, previous 1rm was 130kg which I set 2 weeks ago, iv only been DLing for about two months or so

60kg x 6
80kg x 4
100kg x 3
120kg x 1
130kg x 1
140kg x 1 (PB)
150kg x 1 - managed to get this 3/4 of the way up before my left hand over grip started to slip on me and I had to drop it, tried again at 150 but couldnt even budge it from the floor. Think I was drained from the failure at the top of the previous attempt.

Chest

Incline

25kg 2 x 6 - had to go much lighter then I normally would as didnt have much left in my arms after the Dead Lifting

Decline

as above

Moved back to Lat Pulldowns to finish off

45 kg x 6
50kg x 6

That was me for the day, my body had nothing left in it. Chuffed in one way with the 140kg but was a bit down with the failure on the 150, that would have been twice my BW.

stuchyg

Leg Day today with some Smolov thrown in

Week 2 Day 1

6 x 6 at 65kg

Managed this pretty well, the sets were v manageable. Have really been concentrating on my form and trying to keep my elbows and wrists level at the bottom of the lift,


Legs

Goblet Squat - DB sat up behind us as a level to squat to, makes a difference when you know exactly how low to go

30kg x 6
32.5kg x 8
37.5kg x 8
40kg x 10

Calf Raises using Smith Machine

20kg x 15
30kg x 8
30kg x 10

Leg Extensions

85kg x 10
100kg x 7
100kg x 7


Hamstring Curls

2 sets of 7 reps at 30kg - hams were still a bit tight after the deadlifting on Sunday so took it easy on these.


Went for a walk after dinner with the missus to help stretch my legs out a bit. Good days work

stuchyg

Chest And Back Day

Week 2, Day 2 of Smolov

7 x 5 at 70kg. Was a bit wary of it tonight as I had no spotter but I managed it fine, no struggles again, nice and deep with the reps.

Incline DB Press

27.5kg - 2 x 6

Decline DB Press

27.5kg - 2 x 6

DB Flyes

17.5kg 2x 6



Back

Lat Pulldowns

50kg x 8
55kg x 6
50kg x 10


Sitting Cable Rows

70kg x 10
85kg x 10
100kg x 6
90kg x 6

Single Arms Rows

25kg - 2 x6


Finished up with Cable Crossover Drop Sets

Started at 30kg and worked down to 10kg alternating the dominant hand

Rest Day tomorrow thank god as my legs are killing me after yesterday.

stuchyg

Day 3 of Week 2 of Smolov

75kg - 8 x 4 - again was managed reasonably well, needed no assistance on any sets


Shoulders

Seated Press

17.5kg x 8
20kg x 8
22.5kg x 8

Lateral Raises
7kg -2 x 6
8kg - 2 x 6

Side Raises

7kg - 2x 6

Military Press

2 x 6

Upright Rows

3 x 8

Shoulders Shrugs
37.5kg - 2 x 6


Next up Arms

Decided to mix things up a bit today in terms of reps

Overhand Tricep Pull Down

2 x 12

Underhand Tricep Pull Down

2 x 12

Skullcrushers

2 x 6

Dips

2 x 6

Seated Curls

9kg - 2 x20

really felt these, the full extension on the arms is a killer. Tried this after watching the train with Kai videos

Bicep Curl

70kg x 10
80kg x 10

Finished up Tri and Bi with supersets using a 20kg plate


Forearm

Underhand curl using EZ bar - 2 x 20
Overhand curl using EZ bar - 2 x20

Standing Raises using EZ bar - 2 x 20

That was it for today, my arms were on fire by the end. Arms are usually my least favourite body part to train but I really enojoyed today.

stuchyg

Week Two of Smolov Complete, BOOM!!

Chest

77.5kg - 10 x 3

Incline Bench

17.kg x 10
20kg x 10
20kg x 10
Went easy enough on the inclines as deadlifts were still ahead

Incline Flyes

12.5kg x 8
17.5kg x 8
17.5kg x 8


Back

Deadlifts

70kg x 5
80kg x 5
90kg x 5
100kg x 5
100kg x 5

Good Mornings (first time doing these)

olympic bar x 10
olympic bar x 10
since we dont have a squat rack I will never manage to take the weight up too far on these, must say they are a great workout to do after the deadlifts.

Seated Cable Rows

70kg x 10
80kg x 10

Lat Pulldowns

40kg x 10 (wide grip)
45kg x 8 (narrow)
50kg x 6 (narrow)


Finished up with some stretches to try loosen the back a bit.

Week 3 of Smolov Jr will begin on Tuesday

stuchyg

Week Three of Smolov Begins

Tonight was 67.5kg 6 x 6. This was by far the hardest night thus far. I think the volume of the last couple weeks is starting to catch up on me at this stage.

Shoulders

I seem to have a problem in my right shoulder. I experience a painful and audible pop in my shoulder in most exercises which tends to restrict the amount of weight I can shift.

Anyway we plough on regardless

Seated Shoulder Press

17.5kg - 3 x 8

Lateral Raises
7kg DB's - 2 x 6

Side Raises
7kg DB's - 2x 6

Upright Rows
20kg - 2 x 8


Triceps

Overhand Pulldowns
30kg - 2 x 12

Underhand Pulldowns
20kg - 2 x 12

Skull Crushers
20kg - -2 x 12

Biceps

Seated Incline Curls

7kg DB 2 x 10
8kg DB 2 x 10
7kg DB 2 x 10

EZ Curls
20kg - 2 x 10

Forearms

Underhand Curls
2 x 20

Overhand Curls
2 x 20

Forearm Raises

2 x 20

Finished up with Bu and Tri supersets using a 15kg Plate.

Decent session but my shoulder is causing me a bit of trouble on the workouts. Its restricting my strength gains a bit as well at the minute.

stuchyg

Week 3 Day 2 of Smolov

72.5kg - 7 x 5.

Again managed the reps w/out assistance but twas much harder tonight. The jump in intensity between week 2 & 3 is starting to kill me. Will be glad when Sunday comes and the smolov is done.

Lunges

3 x 6 with 12.5kg DB

Hamstring Curls

3 x 10

Calf press

3 x 15

Leg Extensions

2 x 10
1x 15

Calf Raises

3 x 6

Squats

3 x 6



Wasnt in the mood for the gym at all tonight once I arrived but struggled through it. Will be glad I went tomorrow but i'm pretty exhausted atm

stuchyg

Week 3 Day 3 of Smolov

Chest

8 x 3 @ 77.5kg. Felt ok doing these, the jump from week two to three is v noticeable. Will be glad when tomorrow is finished and I can deload for the week. MY chest is tired at this stage.


Shoulders

Lateral Raises using a 15kg plate. Enjoyed the raises this way, had never tried it before.

Side Raises - 2 x 8 using 7kg DB's

Military Press

EZ bar with 15kg - 8
EZ bar with 20kg - 8
EZ bar with 25kg - 8

Upright Row

3 x 8

Seated Shoulder Press

This is where things got bad.

Started out with 15kg DB's, knocked out 10 reps easy.
Moved onto 20kg DB's. Couldn't get them up to chest height on my own. Spotted them up and couldnt even manage 1 rep. Disgusted.
Dropped down to 12.5kg, managed one rep before my shoulder popped and I had to drop them. That was the end of shoulders for the day. I'm not sure if its the smolov that causing the shoulder trouble but its been pretty bad for the last couple sessions.

Arms

Pulldowns

Overhand - 2 x 12
Underhand - 2 x12

Close grip bench

1 x 15 olym bar
2 x 15 bar + 10 kg

Bi's

Seated curls

6kg - 1 x 10 (20 reps total)
8kg - 1 x 10 (20 reps total)

Machine Curl

70kg x 12
60kg x 10
40kg x 8 (lowered these as slow as I could manage)


Superset with 15kg plate

Overhead for Tri

3 x 10
Curl
3 x 10

Forearm

Overhand Curl Using EZ bar

1 x 20

Underhand Curl using EZ bar

1 x 20

Forearm extensions using EZ bar

2 x 20

That was it for today. Smolov finishes tomorrow and I cannot wait. If my shoulder problems continue after the benching is complete then I may need to go visit the physio.

stuchyg

Week 3 Day 4 of Smolov

Its complete thank fcuk. Today was 10 x 3 @ 80kg. Struggled on a couple of the sets but finished it out with 5 reps so was pretty chuffed. Will deload next week before attacking a new 1rm the week after. The rest of the session was your standard chest n back.


Chest

Smolov

Decline Chin Ups(not sure on the actual name)

3 x 10

Incline Press

20kg x 10
25kg x 8
30kg x 6

Incline Flyes

12.5kg x 12
15kg x 10
15kg x 10

Back

Deadlifts

60kg x 6
80kg x 4 (my hands were in a heap at this stage and I couldnt manage to hold the bar)
80kg x 6 at sumo (to give hands a break)
80kg x 6 at sumo

Good MOrnings

Olym Bar x 10
40kg x 10 - this is probably as much weight as I will manage as we have no squat rack so had to hoist it over my head and onto my back

Lat Pulldowns

45kg x 10 (narrow)
50kg x 10 (narrow)
60kg x 6 (wide)
70kg x 6 (wide)

Seated Rows

80kg x 12
70kg x 15
60kg x 20

That was it for today. Very happy to be finished the smolov, il take a couple of weeks with no set program and then try the COAN deadlift.

stuchyg

Went for a 4.5k hillwalk in Lacken yesterday to enjoy the sunshine.

Today I hit the gym for a light session after the exertions of the last few weeks.

Chest

Bench
Incline Bench
Decline Bench
Flat Flyes
Pull Ups
Push Ups

Back
Lats
Cable Rows
Single Arm Rows
Good Mornings
Barbell Rows

Actually managed to do some cardio as well, was only 12 mins but its more then I have done since I started back in October. The gym was like a sweat box today so despite the lightness of the weights used it felt like a proper session.


Picture from last week, on week 3 of my clean bulk at the time this was taken. Kinda went a bit bad on the diet over the long weekend but il be back on track from here on out.

belcampprisoner

you will have to give up the drink

stuchyg

belcampprisoner wrote: »

you will have to give up the drink

NEEEEVVVVVEEEERRRRR!!!!! At least not until my cut in August. :rolleyes:

stuchyg

9/5/13

Leg Day!!!!

Squats

5 x 10

Calf Raises

3 x 12

Hamstring Curls

3 x 10

Leg Extensions
2 x 10
1 x 8

Calf Press
3 x 12

Leg Press
3 x 10

Hams are sore today, I really need to get a few more movements working them so that they arent as bad after working them

stuchyg

Today was my first day benching after smolov.

After warming up in a vein similar to Kevpants idea for WS I managed to hit 95kg,beating my old PR by 5kg. Tried the 100 3 times but couldnt manage it.

Inclines

Managed to get a few reps out of the 37.5kg DB's but couldnt manage the 40's which would have been the heaviest in our gym.

Worked Bi's, Tri's & forearms for the rest of the session.

Pretty chuffed with my bench but when the 100 is within sight its disappointing not to hit that mark.


Next Time