Must Get Huge - Jimmys Jumpin' Journal

Jimmy Bottlehead · 10-01-2008 12:18AM #1

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 · 10-01-2008 12:45AM

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 · 10-01-2008 09:23AM

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 · 10-01-2008 10:37PM

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 · 11-01-2008 11:52PM

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 · 12-01-2008 04:48PM

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

Jimmy Bottlehead · 12-01-2008 05:18PM

walt0r wrote: »

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

Well just telling you what I was told...

Jimmy Bottlehead · 15-01-2008 03:04PM

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 · 15-01-2008 04:18PM

What height are you Jimbo?

Jimmy Bottlehead · 15-01-2008 04:26PM

BossArky wrote: »

What height are you Jimbo?

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

Why?

BossArky · 15-01-2008 04:30PM

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 · 15-01-2008 04:32PM

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 · 15-01-2008 11:31PM

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 · 15-01-2008 11:48PM

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 · 17-01-2008 11:54PM

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 · 18-01-2008 10:00AM

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 · 18-01-2008 10:03AM

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 · 18-01-2008 10:33AM

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 · 18-01-2008 10:53AM

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 · 21-01-2008 10:15PM

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 · 23-01-2008 03:39PM

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 · 30-01-2008 12:04PM

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 · 31-01-2008 01:50PM

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 · 01-02-2008 09:37AM

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 · 01-02-2008 09:16PM

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 · 03-02-2008 11:01PM

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 · 06-02-2008 11:10AM

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 · 08-02-2008 12:24PM

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 · 12-02-2008 10:54AM

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 · 05-03-2008 03:31PM

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 · 05-03-2008 03:36PM

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.

Jimmy Bottlehead · 05-03-2008 03:41PM

Week 6 / Day 2 - Back / Biceps

Deadlifts (with olympic bar 20kg incl)
80kg x 6
90 kg x 5
95kg x 6

Bent over DB Rows
15kg x 12
20kg x 8
25kg x 7

Straight Arm Pulldown (Lat Pulldown Machine)
4 bars x 8
5 bars x 5
5 Bars x 1
4 bars x 5

Standing Bicep curls w/Dumbbells (weight = 1 dumbbell) [alternating]
10kg x 12
12.5 kg x 8
15 kg x 6

Preachers
10kg x 12
12.5kg x 7
15kg x 1
12.5kg x 2

Behind the back DB Wrist Curls
10kg x 12
12.5kg x 10

Jimmy Bottlehead · 05-03-2008 03:46PM

LEGS / SHOULDERS

Squats (with olympic bar, incl)
60kg x 12
80kg x 6
90kg x 4 (but 1 with poor form)

Lat Raises (2 x dumbbells)
8kg x 15
12kg x 10
16kg x 10

*went for lower weight at instruction of gym instructor*

Shrugs (2 x dumbbells)
60kg x 12
68kg x 9
86kg x 4

Sitting Shoulder Press (2 x dumbbells)
30kg x 12
35kg x 9
40kg x 7

Front Raises (dumbbells, at same time)
12kg x 15
16kg x 10
20kg x 7

Jimmy Bottlehead · 05-03-2008 03:49PM

Week 8: Day 1 - Chest

*was trying a 5x5 day today for a change*

Bench Press (with 20kg olympic bar, smith machine)60kg (incl. bar) x 1260kg x 5
65kg x 5
70kg x 4
72.5kg x 3

Incline Bench Press (as above)45kg x 1250kg x 9
60kg x 5
65kg x 3
65kg x 3

Bench Flyes (Two dumbbells, so 2 x 10kg listed as 20kg)25kg x 10
30kg x 5

*was burned out by this stage, so went home in a temper!*

Jimmy Bottlehead · 05-03-2008 03:54PM

Day 2 - Back / Biceps / Triceps

Deadlifts (with olympic bar 20kg incl)
90 kg x 5
100kg x 4

*Was ****ing DELIGHTED with hitting 100kg. Its probably not even a warm up for some, but I had set out 100kg deadlift as one of my goals to achieve by the end of the year and I've hit it already. Guess 120kg is next!*

Bent over DB Rows
17.5kg x 12
20kg x 9
25kg x 4

Standing Bicep curls w/Dumbbells (weight = 1 dumbbell) [alternating]
12 kg x 12
14 kg x 8
16kg x 6

Tricep Rope Pulldown
30kg x 12
35kg x 8
40kg x 6

Jimmy Bottlehead · 05-03-2008 03:59PM

Chest

Bench Press (with 20kg olympic bar, smith machine)

50kg x 12
60kg x 12
65kg x 7
70kg x 4

Incline Bench Press (as above)45kg x 1250kg x 9

50kg x 11
55kg x 7
57.5kg x 4

*Stricter on form with these, bringing bar down just below chin, as opposed to nipple height*

Bench Flyes (Two dumbbells, so 2 x 10kg listed as 20kg)

25kg x 12
30kg x 8
35kg x 4

Cable-Crossover
40kg x 12
30kg x 12
40kg x 12

*Didn't like these. Will do Decline press instead*

Jimmy Bottlehead · 06-03-2008 03:19PM

Triceps

Tricep Kickbacks
7.5kg x 12
10kg x 10
12.5kg x 6

Tricep Pushdown (with Rope)
30kg x 14
40kg x 10
45kg x 8

Tricep Pushdown (with rolling bar, wide grip)
25kg x 12
35kg x 12
45kg x 10
50kg x 8

Smith Machine Close Grip Bench Press (20kg Bar incl)
20kg x 12
25kg x 10
30kg x 8

*Bench was taken, so had to use smith. Is it a waste of time for this though?*

Dips
2

Good pump on the tri's from this, I might try to do one body part a night and see if I can blitz each one completely in a shorter time each night.

TerrorFirmer · 06-03-2008 03:27PM

Jimmy Bottlehead wrote: »

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.

I was just reading through this and noticed that, personally I have never, ever gotten DOM's in upper body exercises, only in legs, but I'm still increasing my weights all the time, so I wouldn't worry too much about it unless you feel you're lagging in progress.

Jimmy Bottlehead · 06-03-2008 03:35PM

Well I'm feeling them today in my chest especially - they seem to really hit the second day after the workout.

TerrorFirmer · 06-03-2008 03:38PM

Actually that's a bit of a lie, I have gotten them in the chest the very, very odd time, but my point being you don't need to be suffering DOMs to be assured of progress. Generally I find that even if I lift till I can barely sratch my own head, I still feel pretty much OK the next day.

Hanley · 06-03-2008 04:32PM

Looks like the deadlifting and squats are coming along well. With a 100x4 pull, you should be able to pull 120x1 already really...

Jimmy Bottlehead wrote: »

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.

DOMS only ever happens for me if I'm doing either high volume, or high reps. If I work up to a top set of 5 or 6 on something I don't get DOMS. If I was to do 3-4 sets, I might get a bit. If I was doing 8-12 reps I'd get alot!

Don't worry about not getting them. Your numbers are going up each week, that's the important thing.

Jimmy Bottlehead · 06-03-2008 04:40PM

Hanley wrote: »

Looks like the deadlifting and squats are coming along well. With a 100x4 pull, you should be able to pull 120x1 already really...

DOMS only ever happens for me if I'm doing either high volume, or high reps. If I work up to a top set of 5 or 6 on something I don't get DOMS. If I was to do 3-4 sets, I might get a bit. If I was doing 8-12 reps I'd get alot!

Don't worry about not getting them. Your numbers are going up each week, that's the important thing.

Cheers bro. Aye, I'm not too worried any more. I double checked the smith machines in my gym, and both use olympic bars, so glad about that. I'd hav been gutted to find that I was lifting 10kg less!

What you reckon on using the smith machine for close grip bench presses by the way? You were right about the skull crushers, they were doing in my right elbow ligament, so they had to go out the window.

Hanley · 06-03-2008 05:26PM

Jimmy Bottlehead wrote: »

What you reckon on using the smith machine for close grip bench presses by the way? You were right about the skull crushers, they were doing in my right elbow ligament, so they had to go out the window.

When are people gonna learn... 60% of the time, I'm right everytime!! I'm probably a bit stupid, but I plan on reintroducing them into my own training in the coming weeks. Most low intensity tho, just to get some extra volume on my triceps.

You'd probably get away with doing the CGP's in a smith for a while, obviously it's not ideal!! You'd need to set up a lot further up the bench than your normally would for a normal bench tho. Since the CGP's are gonna be touching down closer to your abs (I assume you read that thread yesterday?). You'll have to fiddle about with the starting position I'd say but you should find it.

I don't always read everyone's logs so if there is some specific question let me know that you posted it or chances are I won't see it!!

Jimmy Bottlehead · 10-03-2008 03:46PM

Back / Biceps

Deadlifts (with olympic bar 20kg incl)
80 kg x 5
95kg x 5
110kg x 2 (1 was iffy, my left knee twinged)
100kg x 3

T-Bar Rows
40kg x 12
50kg x 5
52.5kg x 4
52.5kg x 3

Lat Pulldown Machine (Wide Grip Bar
35kg x 12
50kg x 10
58kg x 7

Standing Bicep curls w/Dumbbells (weight = 1 dumbbell) [alternating]
12.5 kg x 10
15 kg x 7
17.5 x 1
16kg x 2

Hammer Curls
10kg x 11
12.5kg x 6
12.5kg x 3

Jimmy Bottlehead · 12-03-2008 04:38PM

Week 2 - Day 5: Legs

*Did leg press first tonight... seen Arnie suggested it, and although I'm sure it didn't make a huge difference, I did it!*

Leg Press (95kg stack included)
125kg x 12
135kg x 9
145kg x 8
155kg x 6

Squats (with olympic bar, incl)
50kg x 8
60kg x 8
70kg x 4

*Went lighter with these... toning it down so I don't have to use a spotter. Want to manage it myself with confidence, even if it means getting there a bit slower*

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

70kg x 12
80kg x 7
90kg x 8

Sitting Calf Raises
55kg x 15
65kg x 7
70kg x 6

Hamstring Machine

10 Bars (30kg) x 12
12 Bars (36kg) x 8
13 Bars (39kg) x 6

Was happy with tonights workout... Decided to put legs in at the start of the week. I hate doing them, and as they were being left til last (i.e.: the weekend) I had an excuse not to do them. So doing them first every week now.

Jimmy Bottlehead · 03-04-2008 04:20PM

Three weeks off... won't go into excuses! But I'm back again.

Chest and Triceps

Incline Barbell Press

40kg x 8
50kg x 8
60kg x 4

Flat-Bench Dumbbell Press

40kg x 8
45kg x 8
55kg x 6
55kg x 3

Dips

6
2
2
3

Close Grip Bench Press

30kg x 8
40kg x 8
45kg x 3
45kg x 3

Skull Crushers

10kg x 8
20kg x 6
25kg x 2

Jimmy Bottlehead · 03-04-2008 04:24PM

Shoulders / Traps

Overhead Dumbbell Press

30kg x 8
35kg x 8
40kg x 4

Arnold Presses

25kg x 8
30kg x 6
35kg x 3
25kg x 5

E-Z Curl Uptight Rows

20kg x 8
30kg x 8
40kg x 5
40kg x 4

Bent-Over Lateral Raises

12kg x 8
16kg x 8
20kg x 8
24kg x 8

Dumbbell Shrugs

60kg x 10

Decent workout, considering it was before work and my stomach wasn't loving the lack of solid food. Can't feel the Bent over lateral raises, just can't nail them. Had to leave shrugs at that as stomach played up and required a hasty bathroom visit

Jimmy Bottlehead · 27-11-2008 07:11PM

Right, time to get back on the log train!

Got up to 13st 9lbs at my heaviest during June, but currently 13st. Going to keep this to give motivation to be consistant.

Anyways!

Nov 27

Chest / Triceps

Incline Barbell Press

60kg x 8
70kg x 6 (4 + 2, rest pause technique)
75kg x 1
70kg x 2

Bench Press

65kg x 8
75kg x 6 (4 + 2, rest pause technique)
75kg x 4

Flyes

35kg x 8
40kg x 8 (4 + 2, rest pause technique)
40kg x 8

Dips

8
3
4

Tricep Pushdown w/ bar

30kg x 8
35kg x 3
30kg x 5

*****

Right. My current goals are to increase my weight. Thats number one. But also, my next targets are:

140kg Deadlift

80kg Bench Press

300kg Leg Press

Jimmy Bottlehead · 11-12-2008 01:10AM

So much for sticking to regular sessions!!

****

Dec 9

Chest / Triceps

Incline Barbell Press

65kg x 7
70kg x 5 (4 + 2, rest pause technique)
70kg x 2

Bench Press

70kg x 7
72.5kg x 5 RP
75kg x 3

Dips

11
7
7

Flyes

35kg x 8
40kg x 5 (3 + 2, rest pause technique)
40kg x 3

Tricep Pushdown w/ bar

30kg x 8
30kg x 7

Arsenal1986 · 11-12-2008 01:43PM

is ur goal for the bench 80 for 1??cause as im sure you know ud have that easy if your banging out 4 at 75

Jimmy Bottlehead · 07-01-2009 12:27AM

New year, new start, new partner, and back in my old gym which I do love! (Image, btw)

Anyways...

Jan 5

Chest / Triceps

Bench Press

70kg x 8
75kg x 5
75kg x 6 (5 + 1, rest pause technique)

Incline Dumbbell Press

40kg x 7
40kg x 6
40kg x 8 (5 + 3, rest pause technique)

Dips

10
3
4

Tricep Kickbacks

5kg x 12
10kg x 12
10kg x 8

Tricep Pushdown w/ bar

Lvl 7 x 12
Lvl 10 x 8
Lvl 12 x 8 (6 + 2)

**********

Hey Arsenal1986... cheers for pointing that out!! My bad

No, my goals to achieve are:

*Get back to my previous high weight of 13st 8lbs, and then re-assess diet and program

*Get back to my previous deadlift PR of 140kg

*Hit a 100kg bench Press

*Hit a 100kg Squat

*Hit a 300kg Leg Press

*Train myself to be able to do at least one unassisted Chin-up! Seems impossible, but sure...

*Keep my bodyfat at a reasonable level.

Must Get Huge - Jimmys Jumpin' Journal

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