2012- My Log

[Elvia1023]

I have had a day off after legs but will be going the gym 2moro, Sat and Sun. Just gonna write down my new training split. I am not one for routines as I get bored and don't like to overcomlicate things. But I find I grow more using lower volume and high frequency.

I was gonna write out my own routine but the Big Beyond Belief program has interested me so I have used that as a template. I will be following the 4 day per week routine. However I won't be following the rep ranges due to a variety of reasons. Firstly I want some freedom in my routine but most importantly my current back issues effect matters. I also prefer higher reps for legs and certain movements for injury prevention and basically better general results.

I will be playing about with rep ranges and getting alot of diversity in my training but always looking to progress through time. There is no way I will be squatting to failure at 8 reps cos my back can't take it. Moreover I am limited to machines for leg press etc so can't go heavy so lower reps are not plausible. Generally legs will be higher reps such as 15-30 reps. In all movements I tend to do atleast 10 reps... generally 10-15 reps. However for rear delt and calf movements numbers such as 35 are common. When I start training at my old gym again I will be able to lift alot heavier for certain exercises and have alot more equipment to choose from.

I will warm up the selected bodypart with a few sets then go into the working set. If I am fully warmed up I may go straight from one exercise to another and perform 1 set to failure without further warm ups. But obviously common sense will be used with this as I want to be safe in my training. Instead of minimum rest (I have been doing awhile) I will be getting a good 60-120 secs rest in between exercises. Please note every working set listed is to failure. Just done level 1 and that is enough for now

Level 1
Ramp 1 Week 1

Day 1-
Incline Bench DB Row...1 set
Lat Row... 1 set
Reverse Pec Deck... 1 set
Decline Barbell Press... 2 sets
Chest Dips... 1 set
Preacher Curl... 2 sets
Hammer Curl... 1 set
Calf Raises... 2 sets
Calf Press... 1 set

Day 2-
Lateral Raises... 1 set
Barbell Shoulder Press... 1 set
DB Shrugs... 1 set
Close Grip Bench Press... 2 sets
Tri-cep Extensions... 1 set
Lying Leg Curls... 1 set
Leg Press... 1 set
Leg Extensions... 1 set
Cable Twists... 2 sets
Machine Crunches... 1 set

Day 3-
Machine Row... 1 set
Lat Pulldown... 1 set
Incline Bench Rear Delt Flyes... 1 set
Flat Bench Press... 2 sets
Pec Deck... 1 set
Stiff Leg Deadlift... 1 set
Squat... 2 sets
Upright Row... 1 set
Calf Press... 1 set
Calf Raise... 1 set
Barbell Curl... 1 set
Skull Crushers... 1set

Day 4-
Lying Leg Curls... 1 set
Leg Press... 1 set
Leg Extension... 1 set
Incline Barbell Press... 2 sets
Chest Dips... 1 set
Flat Bench Rear Delt Raise... 1 set
Incline Bench Row... 1 set
Rack Pull... 1 set
DB Shoulder Press... 1 set
Calf Raise... 1 set
Calf Press... 1 set
Rose Pushdown... 1 set
Reverse Curls... 1 set

Level 1
Ramp 1 Week 2

Day 1-
Machine Row... 1 set
Lat Pull... 2 sets
Rack Pull... 1 set
Incline Presses... 2 sets
Decline Presses... 2 sets
Barbell Curl... 2 sets
Hammer Curl... 2 sets
Calf Press... 2 sets
Calf Raise... 2 sets

Day 2-
Barbell Shoulder Press... 2 sets
Wide Grip Upright Row... 1 set
DB Shrugs... 1 set
Close Grip Bench Press... 2 sets
Skullcrushers... 1 set
Underhand Tri-cep Extensions... 1 set
Squats... 2 sets
Sumo Leg Press... 1 set
Stiff Leg Deadlifts... 1 set
Machine Crunches... 2 sets
Cable Twists... 2 sets

Day 3-
Incline Bench DB Row... 2 sets
Lat Pulldown... 1 set
Reverse Pec Deck... 1 set
Flat Bench Press... 2 sets
Chest Dips... 2 sets
Lying Leg Curls... 1 set
Sumo Squat... 2 sets
Leg Press... 1 set
Machine Shoulder Press... 1 set
Calf Press... 1 set
Calf Raise... 1 set
Preacher Curls... 1 set
Tri-cep Dip Machine... 1 set

Day 4-
Stiff Leg Deadlifts... 1 set
Leg Press... 2 sets
Leg Extensions... 1 set
Decline Presses... 1 set
Incline DB Presses... 1 set
Machine Press... 1 set
Pec Deck... 1 set
Machine Row... 2 sets
Lat Pull... 1 set
Incline Bench Rear Delt Flyes... 1 set
DB Shrugs... 1 set
Calf Raises... 2 sets
Skull Crushers... 1 set
DB Seated Curls... 1 set

Level 1 Ramp 1
Week 3

Day 1-
Incline Bench DB Rows... 2 sets
Lat Pulldowns... 2 sets
Reverse Pec Deck... 1 set
Decline Presses... 2 sets
Flat Bench Press... 2 sets
Chest Dips... 1 set
Cable Crossover Curls... 2 sets
Hammer Curls... 2 sets
Reverse Curls... 1 set
Calf Press... 2 sets
Calf Raise... 3 sets

Day 2-
Lateral Raises... 2 sets
Barbell Shoulder Press... 2 sets
Upright Row... 1 set
Close Grip Bench Press... 2 sets
Tri-cep Dip Machine... 2 sets
Tri-cep Extensions... 1 set
Lying Leg Curls... 2 sets
Squats... 2 sets
Hip Adductor... 1 set
Cable Twists... 2 sets
Machine Crunches... 2 sets
Leg Raises... 1 set

Day 3-
Incline Bench Rear Delt Flyes... 1 set
Flat Bench Rear Delt Raises... 1 set
Machine Row... 2 sets
Rack Pull... 1 set
Incline Barbell Press... 2 sets
Decline Barbell Press... 2 sets
Pec Deck... 1 set
Stiff Leg Deadlifts... 2 sets
Leg Press... 2 sets
Leg Extensions... 1 set
DB Shrugs...1 set
Calf Press... 2 sets
Seated DB Curls... 1 set
Skullcrushers... 1 set

Day 4-
Lying Leg Curls... 1 set
Sumo Squat... 2 sets
Squats... 2 sets
Incline DB Presses... 1 set
Flat Bench... 3 sets
Chest Dips... 1 set
Incline Bench DB Row... 2 sets
Lat Pulls... 2 sets
Reverse Pec Deck... 1 set
Front Raises... 1 set
DB Shoulder Press... 1 set
Calf Raises... 2 sets
Close Grip Bench Press... 1 set
Rope Curls... 1 set

Level 1 Supergrowth Phase 1 (3 weeks total)

Day 1-
Machine Row... 1 set
Lat Pull... 1 set
Reverse Pec Deck... 1 set
Decline Presses... 2 sets
Chest Dips... 1 set
Seated DB Curls... 1 set
Hammer Curl... 1 set
Reverse Curl... 1 set
Calf Press... 1 set
Calf Raise... 2 sets

Day 2-
Lateral Raises... 1 set
Barbell Shoulder Press... 2 sets
Tri-cep Dip Machine... 1 set
Skull Crushers... 1 set
Tri-cep Extensions... 1 set
Stiff Leg Deadlifts... 1 set
Leg Press... 2 sets
Cables Twists... 2 sets
Machine Crunches... 1 set

Day 3-
Incline Bench DB Row... 2 sets
Incline Bench Rear Delt Fly... 1 set
Flat Bench Press... 2 sets
Pec Deck... 1 set
Lying Leg Curls... 1 set
Squats... 2 sets
DB Shrugs... 1 set
Calf Raises... 2 sets
Preacher Curls... 1 set
Close Grip Bench Press... 1 set

Day 4-
Stiff Leg Deadlifts... 1 set
Leg Press... 1 set
Leg Extensions... 1 set
Incline Presses... 2 sets
Decline Presses... 1 set
Lat Pulldown... 1 set
Lat Pull... 1 set
Flat Bench Rear Delt Raises... 1 set
Wide Grip Upright Row... 1 set
Calf Presses... 2 sets
Skull Crushers... 1 set
Rope Curls... 1 set

There it is Just my take on the big beyond belief program. Workouts shouldn't last too long. I will be incorporating various rep ranges and methods into my training... but generally moving down in reps as the week progresses. I will be training most body parts 3 times weekly but some twice. This combined with a great diet full of variety, cals and vitamins/minerals and my highest aas dosage to date I can see me packing on some quality weight.

Have a good day everyone

 

[Elvia1023]

Fri I done Chest, Back, Triceps, Squats... damn I am usually spot on with remembering everything but can't at all now (don't write stuff down). Abit tired too. I will write what I can remember (I think )...

Flat Bench... 4 warm up sets, 2 working sets of about 15 reps (going down in weight on the final working set)
Decline Bench... 2 sets of 20 reps, final set to failure for 17 reps
Incline DB Presses... 2 working sets of 21 and 15 reps
Chest Dips... 1 working set of 23 reps
Incline Bench Rear Delt Flyes... 2 warm up sets, final set of 15 reps
Incline Bench Rear Delt Raises... 1 set of 20 reps each side
Incline Bench DB Rows... 2 warm up sets, final set of 18 reps
Skull Crushers... 1 set of 25 reps, 1 set of 20 reps and final set of 17 reps
Tri-cep Extensions... 1 set of 20 reps and final set of 28 reps
Rose Pushdowns... 1 set of 16 reps
Squats... 2 sets of 25 reps, 3rd set of 15 reps (had to rest pause on 11)

I don't start my new routine (listed above) for about 2 weeks so just going in and doing random bits. I am carrying on my squats each day but may change to squat and leg press (rotating).

I was meant to go the gym Sat but Barbie wanted to go out so I done that instead. I will just train even harder on Sunday to even things out

Have a good day everyone

 

[Elvia1023]

Sun- I done various things at home... lots of calf raises, stretches, pushups and ab work.

Mon- Done quite alot today but wasn't in the gym that long... tightening up nicely.

Incline DB presses... 3 warm up sets... 1 set to failure (25 reps)
Flat Bench Press... 2 sets of 15 reps... 1 set to failure (12 reps)
Chest Dips... 1 set to failure (19 reps)
Lateral Raises... 2 sets of 20 reps... 1 set to failure (14 reps)
DB Shrugs (3 sec hold at the top)... 1 set of 15 reps... 1 set to failure (17 reps)
Incline Bench Rear Delt Flyes... 2 sets of 15 reps... 1 set to failure (13 reps)
Flat Bench Rear Delt Raises... 1 set of 20 reps each side
DB Rows (neutral grip)... 4 sets of approx 15 reps going up in weight... lats were burning after these
Leg Extensions... 2 sets of 15 reps to warm up
Lying Leg Curls... 2 sets of 20 reps... 1 set of 12 reps with 40 partials eek
Leg Press... 4 sets of 20 reps going up in weight
Calf Raises using leg press machine... 3 sets of 25 reps going up in weight
Standing Calf Raises using db's... 2 sets of approx 50 reps (failure)
Skull Crushers... 1 set of 20 reps, 2nd set approx 35 reps using 2 rest pauses (failure)
Preacher Curl supersetted with preacher hammer curl... 2 sets of 15 reps of each.
Barbell Curl... 1 set to failure using very slow negative... 17 reps

Feel really good. Not gonna do so many exercises in the future but felt like a good blast as I didn't get to go the gym much this weekend. Off to make a feast now... chicken cooked with light sauce sauce and lemon juice with wild rice and sweetcorn. Maybe some salmon too and a yoghurt and fruit etc etc etc

 

[Johnny Ringo]

Great Log Bro...

 

[Elvia1023]

Great Log Bro...

Thanks matey

I have just received my geofmen test e amps and just need to get my npp and a few other bits and I will be hitting it harder than ever. So hopefully I can start packing on lots of muscle.


I ended up boiling the wild rice and then putting it in the chicken pan when that was nearly cooked. The chicken I done with pepper, light soy sauce, lemon juice, cherry tomatoes and coconut oil. After I added the rice I added natural yoghurt and more coconut oil. I finished with slices of lemon on top. It tasted good... will be having that again in the next few days

 

[Elvia1023]

Yesterday I felt like doing very light weights and just done a few bits...

DB Lateral Raises... 2 sets of 20 reps, 1 set of 15 reps
Incline Bench Rear Delt Flyes... 1 set of 15 reps with neutral grip straight into 15 reps with pronated grip... x2
Flat Bench Rear Delt Raises... 1 set of 25 reps each side
Standing Cable Crossover Curls... 4 sets of very slow 20-15 reps... burn
Tri-cep Extension... 2 sets of 20 reps
Rose Pushdowns... 1 set of 20 reps, 2nd set of approx 40 reps
Underhand Tri-cep Extension... 2 sets of 15 reps each side
Cable Twists... 3 sets of approx 50 reps each side
Calf Raises on Leg Press Machine... 3 sets to failure (40-25 reps)
Standing Calf Raises with db's... 2 sets of approx 50 reps
Squats... 3 sets of 30 reps

Felt great today... good workout. I received a few supplements in the post too. I got BSN's NO Xplode Caffeine Free and had a scoop pre workout. Definately felt a good boost (clear head) and some added pump but I think I will need to do 2 scoops next time (small tub though). I also got my weightgainer... works out 34g pro, 28g fat and 78g carbs per serving. Not the best one but I got it just to keep me going (fairly high cal too due to the fat... mainly polyunsatuated and mct's). I should really add more protein but it will do for now... still a fairly good balance. I also got humanobol which is humanofort with added Hexaphosphate (IP6) and Inositol.

My current supplements are...

Multi Vit... 3 times daily
Vit C... 2 grams daily
Fish Oil (liquid)... 2-3 servings daily
Humanobol... 3 caps daily.... 1 morning and 2 pre bed
LIV-52 DS... 2 caps daily

Have a good day everyone

 

[Elvia1023]

I haven't posted in the last few days but have been the gym twice. I had a busy weekend and a very fun one too. We decided to take Lewis to Blackpool as he didn't come last time as he was away with his nan. We had the most amazing time and I was made up. As a result I can't afford my npp but I will get it in a few weeks.

Currently on 250mg test e but I did come off everything for alittle bit before that. I have been having 3 weightgain shakes per day which is 2100 cals before food and as a result pretty much putting on fat at an alarming rate That why I started back on the 1ml test per week and I will lower my cals as this is not the time for me to be consuming over 5000 cals per day I was losing weight so thats why I started the shakes but obviously knew the outcome... was still abit surprised though at the rate I have been gaining fat/water. I just need my body to stabalize and let this test e build up in my system. The humanobol is helping too so I am feeling good now and looking forward to the next few months.

I plan to start 1g geofman test e in a few weeks and later on add in 700mg npp and stay there till I plateau. Then I will probably up test by 200mg increments but not more than 2 or 3 times. This will be my biggest dose by far and I will have everything at 100% so looking forward to getting big

Today I done...
Incline Bench Rear Delt Flyes... 3 sets of 15 reps with 10 sec rest in between
DB Rows with Neutral Grip... 5 sets of approx 15 reps going up in weight
Flat Barbell Press... 5 sets of 20- 6 reps going up in weight
Incline DB Press... 1 set to failure (28 reps)
Squats... 3 sets of 20 reps going up in weight
Tri-cep Extension supersetted with rope pushdowns (no rest in between)... 3 sets of approx 20 reps each changing angle mid set
Tri-cep Dip Machine... 1 set to failure (18 reps)
Cable Crossover Curls... 3 sets of 20 reps going up in weight
Hammer Curls... 1 drop set to failure using 4 weights... 30kg, 20kg, 12.5kg and 2.5kg

Going the gym 2moro and will do abit of everything but make sure to do legs and shoulders. Have a good day everyone

 

[Queefer]

I suprised your log is so detailed JK. Keep plowing along big boy!

 

[Elvia1023]

Been feeling abit shitty recently and that has effected everything but not for any longer. When I get in the gym I am gtg but generally just abit crap. The small breaks have done me good. In the past when I have come off I always trained just as much as when I am blasting but been abit off recently. My knees started hurting the other week but seem to be better as I started back on my 1ml per week. Everything is back to normal from now and gonna start hitting it hard. I will start my new training plan when I get paid so I have the money for all my food.

Had a great short workout today...

Pull-ups... not done these for years due to a shoulder injury (machine snapped years ago)... not the best but I managed 9 full reps first time round Then I just done about 7 sets of 9-3 reps basically to failure everytime with short rest periods.
Flat Bench Press... 5 sets of 25-8 reps going up in weight each time
Machine Shoulder Press... 1st set 20 reps then 2nd set 30 reps
DB Shoulder Press... 1 set to failure (38 reps)
Walking DB Lunges... 2 sets of 20 reps mainly to warm up
Leg Press... 5 sets of 15-30 reps... final set full weight rack for 30 reps (failure)
Leg Extension... 1 set of 25 reps

Had a great pump in my legs and looking forward to training over the w/e.

 

[tmuscle]

wow your log is so detailed...


keep plugging away matey


we are all supporting you my friend

 

[Elvia1023]

wow your log is so detailed...


keep plugging away matey


we are all supporting you my friend

Thank you matey

 

[Elvia1023]

Had a good workout today...

Pull ups... 5 sets of 10-4 reps with minimum rest (all to failure)... one more rep today
DB Rows with Neutral Grip... 3 sets of 15 reps... 4th set got 21 reps (failure)
Decline Barbell Press... 2 sets of 20 reps... 3rd set to failure (18 reps)
Chest Dips... 2 sets to failure... 19 and 14 reps
Lying Leg Curls... 3 sets of 15 reps... 4th set to failure at 12 reps then 20 partials
Squats (close stance)... 4 sets of 10 reps... 5th set to failure at 16 reps
Calf Presses... 3 sets of approx 30 reps... all to failure
Skull Crushers... 1 set of 20 reps... 2nd set to failure (19 reps)
Cable Crossover Curls... 1 set of 20 reps... 2nd set to failure (18 reps)
Hanging Knee Raises... 2 sets of 20 reps

Just started increasing my test dosage. Gonna cycle test then add in npp later

 

[Elvia1023]

There are not gonna be any gym updates for some time really. The thread below exlains why...

http://www.professionalmuscle.com/forums/professional-muscle-forum/93151-my-elvias-hospital.html

Just annoyed but it will heal. It feels bad though... worse than ever. Atleast I will look extra crap afterwards so my transformation will be even better

I had just started upping my test dose and starting my diet and was about to start my new training plan. I won't be able to squat heavy for ages... I guess I haven't been able to anyway so no change there. When I am better I will have a few weeks to get back into things then start everything I had planned... just modifying certain things. Gonna include lots of light back extensions to help strengthen it.

I have physio next week. I was trying to get an earlier appointment but good thing I didn't cos I can't move now and won't be ready for a few weeks

 

[Elvia1023]

Today was my first day back in the gym and it went well. I just took it easy and done a few random bits...

Back extension and stretches... a few very light sets to loosen/warm up
Smith Chest Press... 5 sets of approx 15 reps... went up to 80kg
DB Lateral Raises... 3 sets of 20 reps
DB front Raises... 2 sets of 20 reps
Machine Shoulder Press... 3 sets of 20, 30 then 40 reps going up in weight
Preacher Curls... 2 sets of 15 reps... used 20kg for these
Preacher Hammer Curls... 2 sets of 15 reps
Rope Pushdown... about 5 sets of 15 reps
Leg Extensions supersetted with machine leg press... 3 sets of each for high reps (30-50 reps)...nice and easy on these two movements due to back but got a good pump.
10 mins of back stretches and 'core' movements on a mat to finish off with.

Had a really good workout then went to work afterwards. Back is sore as ever but feel really good. Today was mainly about just stimulating the muscle and taking it easy. Looking forward to the next few months. Gonna carry on with a few light sessions this week and slowly build up weight through the weeks.

 

[workhard2121]

Be careful brother and really rehab that back. Take it very slow and strengthen that back. It'll take time, but be patient. It'll pay off in the end!

 

[Miss Q]

Be careful brother and really rehab that back. Take it very slow and strengthen that back. It'll take time, but be patient. It'll pay off in the end!

X2!! Glad to hear your back in the gym!!! Maybe all the sweet's helped heal you up quicker!! Oh....and Barbie's loving touch!!

 

[Elvia1023]

X2!! Glad to hear your back in the gym!!! Maybe all the sweet's helped heal you up quicker!! Oh....and Barbie's loving touch!!

Barbies loving touch... did she tell you what she done to me yet? She painted my toe nails and one hand pink when I was asleep. Thought it was really funny... I guess it was... not at the time I made sure she got every bit off otherwise I wouldn't have been able to make the gym. Or if I did it would be a fast paced shower and changing clothes routine She should know my colour is purple

 

[thatbloke]

i think u should start takin lots of pics, and posting the good ones,
that way wen ya win featured member of the month ur looking fabulous hahaa

 

[Elvia1023]

i think u should start takin lots of pics, and posting the good ones,
that way wen ya win featured member of the month ur looking fabulous hahaa

That would be amazing... would make my year I look ok now but not the best considering been off everything, getting injured and eating lots of sweets This time next year I will look multiple times better. I will sort some pics out soon though as a base to improve upon. How did you guess I don't take lots of pics My pics are awful but will start doing them properly.

 

[Elvia1023]

Yesterday (Thurs) I trained like last time but kept to machines to avoid any issues. I did push it though and was quite surprised with my strength endurance considering the last few weeks...

Back Extensions... multiple sets of 25 reps to warm up my back... a few stretches followed.
Smith Incline Press...5 sets of 20 slow reps going up in weight... went upto 100kg
Decline Barbell Press... 1 set of 30 reps
Machine Flyes... 3 sets of approx 15 reps.. never do flyes ever but nice change and good chest pump.
Reverse Pec Dec... warmed up then done 10 reps with 3 secs rest for about 7 sets (till I couldn't get 10). Great pump from doing it this way.
Machine Shoulder Press... 2 sets of 20 reps, 1 set of 35 reps
Cable Crossover Curls... 2 sets of 20 slow reps
Close Grip Bench Press supersetted with Rope Pushdowns... 2 sets of 15 reps cgbp, 15 reps rp straight down then 15 reps rps 45 degree angle.
Calf Presses... 3 sets of approx 25 reps
Leg Extensions... 2 sets of 20 slow reps
Machine Leg Press... 4 sets of 20 reps going up in weight with no rest in between so basically 80 reps total.
Back/leg stretches on a mat for approx 15 mins

Fairly long workout but I felt great afterwards. Once I start bringing up the intensity and I am able to train more freely I will lower the volume. Have to say it is 12 hours later now and I feel like I have been hit by a car... still good though Day off 2moro to rest and back in the gym on Sat... will probably do another whole body workout