Hi everybody, I will try to start jurnal here, and I hope suggestion of other members will help me gaining more muscle and strength.
My goals: I want to gain more muscle and more strength. Maybe one day try to go on bodybuilding or powerlifting show, but it is to early to speak about it. I have trained with weights 5 years, last 3 years seriously. In moment when I started I trained kickboxing, and I had to gain some muscle. Before kickboxing I trained karate 7 years. I am 26 years old, 178 cm high(5' 10") high now I have 156 lbs this morning
I train 2 days in row one day off. First day I train chest and triceps, second legs and shoulders, and third I train back and biceps. Calves 4 times per week, abdomen also 4 time per week. I train as heavy as possible, set is not set for me if I dont push weights with 100%. I use forced reps, drop sets... I try to train with free weights as much as possible, but I train also with machine.When I am in bulking phase (like now) I tried to eat 6 meals per day and between 2500 and 3000 calories per day
Today (I always train before job during early morning) training for chest and triceps...
I always train between 7 am and 8 am, before job. Weight machine showed 156 kgs, 1 lb more then 2 days ago. (* Before each training I stand on weight machine, and sometimes flex duble bi, like fighters. That give me self-confident
Warm up: 10 minutes stacionary bike
Bench press, after 2 warm up sets
145 lbs, 9 reps
155 lbs 4 reps PB
155 lbs 3 reps+1 forced
145 lbs 6 reps+2 forced
Incline dumbell press, 2x50 lbs
7 reps+1 forced,
6 reps+2 forced,+without break
2x 40 lbs, 5 reps+1 forced. (* I felt enough strong so next time maybe I would try with 55 lbs dumbels*)
Peck deck machine, 110 lbs: 9 reps, 7+1 forced, 6 +1 forced, 5 reps+without break 90 lbs 6 reps+without break 45 lbs, 9 reps+1 forced
Dips with additional 22 lbs plate, 10, 9, 8, 8 reps
Lying triceps extension with EZ stang, 80 lbs-10 reps, 8 reps, 7 reps+1 forced, 6+1
Crounch 4 sets between 30 and 25 reps per set.
Impressions: Good training for chest, I have pain after training. Triceps, I worked dips after long break, and I am little bit dissapointed, but...
Some pics from training
Dips with additional 22 lbs plate
Pec dec machine