Carls Training Log

Hi there,

I have been a regular reader on MH and MS for quite a while now. I don't really post that often though. I thought it might be a good idea to make a training log mainly to keep me motivated, but also to pick up any hints and tips as I go along.

About me:

Well I have been training since I was about 18, so that's 6 years. The last 2 years have been more seriously, taking into account diet and proper training techniques etc. I took part in the 6 pack challenge with good results back at the end of 2005 and I have been bulking/cutting ever since then. I had a reasonable cut for the summer, but didn't quite have long enough to do it before I went away (hence abs don't show as well in the pic). I always seem to struggle a bit which the last % or 2 of body fat once i get to below 10.

Now:

I have decided to go for a slow bulk. Whereas before I would always eat a lot more than maintenance to get good gains, this time I have decided to eat a little less and monitor my progress more closely to try and do a clean bulk and reduce the amount of fat that I am taking on.

Stats:

These are my stats for the last month:

	03/09/2007 10/09/2007 17/09/2007 24/09/2007
Chest	104	105	105.5	106.5
Waist	86	84.5	85	85
Upper Arm	38	38.5	38.8	39
Thigh	59.7	61	61.4	62
Calf	39.5	39.5	40	40.5
Weight	80.7	81.2	81.8	83.2
BF%	14.2	13.3	12.8	13.3

Workout:

1 Chest and Tris

bench press 3*10
incline db press 2*10
flyes/cable crossover 3*10
dips 3*10 weighted
tri pushdown triple drop sets*2
overhead extension 2*10

2 Legs and Abs

squats 4*failure
deadlifts 3*failure
leg extension 3*10
leg curl triple drop sets*2
seated calf raise 2*failure
calf raise 3*failure

3 Back and Bis

chin-ups 3*failure
lat pulldown 3*10
bent over row 3*10
barbell curl 2*failure
headcrusher curl 3*10
negative chins to failure

4 Shoulders and Abs

military press 3*10
lat raises 2*10
shrugs 2*10
hanging knee raises 3*10
weighted crunches 2*failure
swiss ball crunches to failure

5 Anything day

if there is something that i don't think i worked hard enough on the previous days i'll chuck it in here.

6 Day off

7 day off

Sometimes I might only have a 4 workout week.

Goal:

Clean bulk. Will be trying to gain as much muscle mass as possible and keeping BF at a minimum. I don't really have any trouble in gaining mass, or haven't in the past. I'll be posting here weekly with stats and how I have been getting on with my workouts.

Here's a pic from the summer

Feel free to post here with tips, advice or anything else.

Cheers.

Carl

View full size

    ^top

good to see the post eventually turned up. The stats for the last month are a bit messed up format wise though. Good luck with it.

    ^top

Stats got messed up so hopefully this will be easier to read:

03/09/2007

Chest - 104
Waist - 86
Upper Arm - 38
Thigh - 59.7
Calf - 39.5
Weight - 80.7
BF% - 14.2

10/09/2007
105
84.5
38.5
61
39.5
81.2
13.3

17/09/2007
105.5
85
38.8
61.4
40
81.8
12.8

24/09/2007
106.5
85
39
62
40.5
83.2
13.3

    ^top

Mr I still cant get over it you are looking awesome you have done bloomin excellent mate

Looking forward to seeing your progress

    ^top

Here are my current stats:

Chest - 107
Waist - 84.8
Upper arm - 39.5
Thigh - 62.3
Calves - 40.5
Weight - 83.5
BF - 13.3

I had a good week for gains, with slight increases everywhere apart from calves, still managed to keep BF% and waist size the same. Will have to work harder on calves this week. Best gains have been on my upper arm in the last 2 weeks where i added this in:

WEEK 1: REVERSE PRE-EXHAUSTION CYCLE

• Extremely slow chin up, 1 repetition only, immediately followed by

• Biceps curls with barbell

Rest briefly.

• Extremely slow dip, 1 repetition only, immediately followed by

• Triceps extensions with one dumbbell.

WEEK 2: DOUBLE PRE-EXHAUSTION CYCLE

In week 2 you'll be adding a third exercise — the negative-only chin and the negative-only dip. You better have your act together to transition correctly through this series.

• Extremely slow chin up, 1 repetition only, immediately followed by

• Biceps curls with barbell, immediately followed by

• Chin up, negative only.

Rest briefly.

• Extremely slow dip, 1 repetition only, immediately followed by

• Triceps extensions with one dumbbell, immediately followed by

• Dip, negative only.

    ^top

Monday 03/09/2007

Chest - 104
Waist - 86
Upper Arm - 38
Thigh - 59.7
Calf - 39.5
Weight - 80.7
BF% - 14.2

Firday 05/10/07

Chest - 107.5 + 3.5
Waist - 84.5 - 1.5
Upper Arm - 39.5 (tensed) + 1.5
Thigh - 62.5 + 2.8
Calf - 41 + 1.5
Weight - 84 + 3.3
BF% - 13.3 - 0.9

In the first month back in training I gradually increased my calorie intake so that I wasn't adding anything to my BF%. The last 2 weeks I have had to up my calorie intake again to make sure that I am gaining some muscle. I'll post again in a week or 2 with another update.

Carl.

    ^top