Continue to bulk. Put on 14lbs of muscle.

Starting Weight : 156.25lbs (11st 2.25) Finishing Weight Should Be: 170.25lbs

Stats to follow

Routine:-
Leg Press
Machine Bench Press/ Incline db bench press
Pull Ups/ Chin ups / Lat Pulldowns
Db Shoulder Press/ Lateral raises (drop set)
Machine Row/ Scapular Retract
Machine Shrug
Leg Curl
Machine Calf Raise
DB Alternate Bicep Curl [one arm going up, while one on the way down]Ab Crunches

I've tried to incorporate tips that I've been given on the routine, but feel free to constructively criticise.

Picture

Going to use the pic from when I joined the site, so that'll make it a 14 weekish comparison by the end.

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Well I nearly talked myself out of hitting the gym today. Had an exam for a promotion that went terrible, I was knackered and basically couldn't be arsed. So after about two hours of thinking I'll skip it and go tomorrow, I thought if I just stand up, then if i just get my keys..... etc

Anyway, blasted it out, feel miles better now and I can sit smugly at work tomorrow knowing my muscles are growing!

So moral of the story, if you're thinking of skipping the gym, just take that small step of getting off the sofa and standing up, and before you know it, it'll all be over!

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Well done.
Thats so true. I go in the mornings before work.
I wake up thinking I just cant be bothered, I am so tired.
An hour later I am skipping around. Happy days.

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Do you do all that each time you work out! Or are the '/'s alternative exercises?

How many sets/reps do you do and at what cadence (speed)?

Good luck lil Fishy; soon you'll be a shark!

Richy

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[/quote]

Do you do all that each time you work out! Or are the '/'s alternative exercises?

How many sets/reps do you do and at what cadence (speed)?

Good luck lil Fishy; soon you'll be a shark!

Richy[quote]

Yeah, the / are my alternatives. I'm doing about 3 sets of between 6-10 depending on exercise. Not really thought about the speed too much yet, although it's not a straight up and down affair. I'll see if i can work on that. Is it 2/2 thats recommended?

Pullups are going well, I could only do 1, 3 weeks ago, now I'm upto 6!

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3/3 at the fastest. You need to be slow enough that you could stop the weight moving at any point in time. If you are using momentum or throwing the weight, you can't do that.

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Do you do all that each time you work out! Or are the '/'s alternative exercises?

How many sets/reps do you do and at what cadence (speed)?

Good luck lil Fishy; soon you'll be a shark!

Richy

That is a LOT of sets then! You cannot be truely putting in 100% effort into every set if you are doing so many. I'd say do 2 sets maybe per exercise and work at a rep speed that is slow enough so that there is no jerk or swing in the movement and you arent rushing through the tougher bits of the movement; don't pause between reps, you want constant tension on the muscles. Aim for a 3/3 cadence perhaps and really try you're hardest to get as many reps as you can; go beyond the point at which you're mind wants you're body to give to and aim for that extra rep everytime; push for 10secs or more to really try and get that last rep or half rep.

Well done on the pullups mind! :-)

Richy

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I'll give the 3/3 and 2 sets only a go. If I'm used to being slightly faster, will I need to drop the weight a bit, in order to complete a similiar amount of reps?

I think I do already push myself quite hard though. I'm quite stubborn and refuse to quit, so I always aim for that one more rep. Especially as I know I've only got that one session to kick start the growth for the next 48 hours.

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yeh you will, but you build back up to it pretty quick. You'd only need to knock a tiny bit off since the speed is pretty similar.

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Fishy, how's the training coming along?

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