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  1. #1
    Muscle Hobbit carl1174's Avatar
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    Default Carl1174 search for the ideal...

    Ideal what ? Muscle mass, body fat, or CV fitness... I dont know is the honest truth.

    How big is big enough ? Again I honestly dont know. I do know that I have been given NO chest, lats, shoulders or even arms (thanks Mum), but my legs aint bad (thanks Dad). I suppose I should follow suit with the masses and just do chest and gunz huh, but that aint me. I love to do legs and they are a part of me that I get good growth in so i try to embrace that.

    Ideal body ???? Anything from Steeve Reeves to JC Van Dam (vis arnie on the way).

    Im 34 and will never be an Arnie, Reeves or Van Dam, but will try to get as close as possible....
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  2. #2
    Muscle Hobbit carl1174's Avatar
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    OK so i have been working out on and off for about 18 months (off for a few months altogether due to injusry), but I do keep a log of all my lifts in a diary at work, but just as well keep it on here huh ?

    Me: Im 34 (almost 35 and feel it most the time), 5'7" and about 177lbs at probably 15-16% bf (was 168 at 14.3% bf last time i tested. Although I am not on a "bulk" as such I certainly aint on a "cut". My diet is the aworst part of all this. I eat fairly healthy and quite a bit of food, but dont calorie count (I will be doing on here now though). Trouble is I put on fat waaaaaay quick. I mean the BMR says I should eat 3200 cals to grow, but the only thing that grows at that amount is my gut.

    Anyway no entry as of yet, I am off to the gym tonight after work and its legs day....GREAT !
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  3. #3
    BGD - Superset Superman muscletrainerdh's Avatar
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    C-Money,

    You've mentioned more than once that you have "No Chest". If you feel that is the muscle group that is seriously lagging behind, why not concentrate on that?

    I think your BF% is low enough you can go for a serious bulk and pummel those pecs into growth!


    Good luck buddy, I'll be following along.

    Dave
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  4. #4
    Muscle Hobbit carl1174's Avatar
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    I thought I may as well put in yesterdays workout;

    I try to mix things up a bit, some pyramids, some straight sets and some reverse pyramids (I like to lift as heavy as poss and then decrease the weight and increase the reps - I seem to more a greater weight altogether that way....Could be wasting my time, but I'm sure someone will let me know - at least i hope they will)

    CHEST

    Inc BB Press
    15 x Bar
    12 x Bar + 20
    12 x Bar + 40
    10 x Bar + 40
    7 x Bar + 45 (thought I would get more than this....pretty gutted)
    9 x Bar +40 (dropped to try and stay in the 8 - 12 range)

    Flat BB Press
    12 x Bar + 40
    7 x Bar + 55
    8 x Bar + 55
    9 x Bar + 55

    Inc Flys
    12 x 14
    12 x 14
    12 x 14

    Flat flys
    12 x 14
    12 x 14
    11 x 14

    Chest Dip
    12 x Body Weight
    11 x BW
    8 x BW

    EST Total Workout Time: 50 Mins (had to be quick as I pick my daughter from dancing on a Tuesday ! ! !

    Edit: If someone could tell me how much a BB weighs that would be great (is it 25 ??)
    Last edited by carl1174; 09-06-2010 at 09:51 AM.
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  5. #5
    Muscle Hobbit carl1174's Avatar
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    Quote Originally Posted by muscletrainerdh View Post
    C-Money,

    You've mentioned more than once that you have "No Chest". If you feel that is the muscle group that is seriously lagging behind, why not concentrate on that?

    I think your BF% is low enough you can go for a serious bulk and pummel those pecs into growth!


    Good luck buddy, I'll be following along.

    Dave
    Cheers, good to have you following. If there is anything that you (or anyone else sees) that you think i could do different and could help me along that would be great....especially with the CHEST lol...
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  6. #6
    Psychosociety Graeme's Avatar
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    There are 2 chest plateau bursting routines on this site, if you think it will help. Just make sure you are up to it, because it is overtraining for about a month.
    Squat 2.1x BW Squat, 1.75xBW Bench Press, 2.5xBW Deadlift (425/350/500)
    205 lbs @7%

  7. #7
    BGD - Superset Superman muscletrainerdh's Avatar
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    Quote Originally Posted by carl1174 View Post
    Cheers, good to have you following. If there is anything that you (or anyone else sees) that you think i could do different and could help me along that would be great....especially with the CHEST lol...
    When it comes to Lagging body parts, I tend to put them at the beginning of my workout week and increase the volume and intensity.

    Here's a good chest plateau buster from Tom Venuto.

    I prefer pyramiding (progressive resistance) with most of my workout routines. I'm not sure if mixing it up like you do using all three methods would be a detriment to your progress, as long as your muscles are subjected to an overload. But I would defer to using one type for a number of weeks, then switch to another rather than using all 3 methods in a single workout session.

    Hope that helped,

    Dave
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  8. #8
    Muscle Hobbit carl1174's Avatar
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    Quote Originally Posted by Graeme666 View Post
    There are 2 chest plateau bursting routines on this site, if you think it will help. Just make sure you are up to it, because it is overtraining for about a month.

    Cheers will have a look in to them
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  9. #9
    Muscle Hobbit carl1174's Avatar
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    Quote Originally Posted by muscletrainerdh View Post
    When it comes to Lagging body parts, I tend to put them at the beginning of my workout week and increase the volume and intensity.
    Yeh I normally do chest first on a Monday, but with 4 kids and a Mrs that trains too my weeks always seemed to get a bit screwed

    Quote Originally Posted by muscletrainerdh View Post
    Here's a good chest plateau buster from Tom Venuto.
    Will have a look at this too cheers

    Quote Originally Posted by muscletrainerdh View Post
    I prefer pyramiding (progressive resistance) with most of my workout routines. I'm not sure if mixing it up like you do using all three methods would be a detriment to your progress, as long as your muscles are subjected to an overload. But I would defer to using one type for a number of weeks, then switch to another rather than using all 3 methods in a single workout session.

    Well I think I will lean towards the pyramiding up for a while as it is easier to gage progression with it, Thanks again
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  10. #10
    Muscle Hobbit carl1174's Avatar
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    Was legs day last night... GREAT, was wseating like a pig at the end and really enjoyed the workout. I think knowing I was gonna have to put my figures up here also gave me a bit of an extra push

    Squats
    15 x 25 (I asked and the bar did weigh 25 lol)
    12 x 35
    12 x 90
    10 x 95
    8 x 100
    6 x 105

    SLDL
    12 x 125(lbs not kg)
    10 x 145
    10 x 145
    10 x 145
    I havent done SLDL for a while so wanted to go easy this week and go a bit lighter to ease myself back in to them

    Leg press
    12 x 130
    10 x 150
    8 x 170

    Calf raises
    15 x 100
    15 x 100
    12 x 100
    I really wanted 15 on the last set but it was not to be. I take these real slow and paus for a count of 3 at the top of the movement

    leg ext
    12 x 50
    12 x 50
    10 x 52.5

    leg curl
    12 x 52.5
    12 x 52.5
    9 x 57.5

    I wanted to do a bit of cardio afterwards, but my legs were shaking like mad. I decieded to go for a swim, which to be honest was great. The DOMS arent so bad this morning and I got a good pump from the swimming too.

    I do 4 lengths (100m) Crawl, then 4 breast stroke. I swam for about 20 mins like this and did 24 lengths altogether (swimming aint really my bag lol)

    Total workout time: 1 hour 25 mins
    Last edited by carl1174; 09-06-2010 at 09:52 AM.
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  11. #11
    Muscle Hobbit carl1174's Avatar
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    Las night was Shoulders and Triceps (I wouldnt normally do them this close to chest but life as alway has got in the way - my wife and eldest daughter are away for the weekend so the next chance I have will be Sunday ! ! ! )

    I have a recuring shoulder problem too (I wreked my right shoulder about 4 months ago and it still isnt compltely right. I can train now - I was off completely for 10 weeks - but shoulders are a bit of a struggle sometimes it hurts sometimes not so much, last night it HURT)

    Dumbbell Military press
    15 x 6
    12 x 12
    12 x 20
    10 x 22
    10 x 24

    Upright rows (I use the ez bar and never go up above nipple hight, with my hands wide so as to target the shoulders and not the back as much)
    12 x 80lbs (plus bar)
    12 x 80
    11 x 80

    Side laterals (I dont let my hands come above my elbows as i then feel it in my anterior delt rather than the medial)
    12 x 8
    12 x 8
    12 x 8

    Bent over raises
    12 x 10
    12 x 10
    12 x 10

    CGBP
    15 x bar
    12 x 45
    12 x 65
    10 x 70
    10 x 70

    Skull crushers
    12 x 50lbs (plus bar)
    12 x 50
    11 x 50

    One hand reverse grip cable pulldowns
    12 x 12.5
    12 x 15
    12 x 17.5 (this was my first time doing these so was working out my weight as I went along)

    Overall an OK workout, but my shoulder was getting worse the more i did. Will rest it now till Monday and chest day and must remember to do RC warm ups Monday too

    No Cardio today

    Total workout time: 1 hour 10 mins
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  12. #12
    Muscle Hobbit carl1174's Avatar
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    I know I shouldnt, but I REALLY feel like going to the gym today. Trouble is I go with the intentions of just doing a bit of cardio, look over at the weights and well its just too tempting lol...

    I think I will just do my measurements tonight and post them up here so I have a record of where I am going..
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    M&S Power User DTjCW's Avatar
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    Quote Originally Posted by carl1174 View Post
    I know I shouldnt, but I REALLY feel like going to the gym today. Trouble is I go with the intentions of just doing a bit of cardio, look over at the weights and well its just too tempting lol...

    I think I will just do my measurements tonight and post them up here so I have a record of where I am going..
    Haha we all have those days man! Just chill out and work hard tomorrow!
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    BGD - Superset Superman muscletrainerdh's Avatar
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    Quote Originally Posted by carl1174 View Post
    I know I shouldnt, but I REALLY feel like going to the gym today. Trouble is I go with the intentions of just doing a bit of cardio, look over at the weights and well its just too tempting lol...

    I think I will just do my measurements tonight and post them up here so I have a record of where I am going..
    AhHoy Matey! Why are you doing cardio? Thought we was in a "BulkiNG" muscle gaining phase.

    Or are you eating more to make up for calories burned?!? YOu are already ripped enough my friend!

    D
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  15. #15
    Muscle Hobbit carl1174's Avatar
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    Quote Originally Posted by muscletrainerdh View Post
    AhHoy Matey! Why are you doing cardio? Thought we was in a "BulkiNG" muscle gaining phase.
    I know, I know... Its just really hard not to ! I am supposed to be doing a charity half marathon in October and wanted to try to keep up a bit of fitness untill I start to train properly for it

    Quote Originally Posted by muscletrainerdh View Post
    YOu are already ripped enough my friend!

    D
    Thanks
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  16. #16
    Muscle Hobbit carl1174's Avatar
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    Just took my measurements...

    Height 5' 6.5"
    Weight 178lbs
    Neck 16"
    Chest 42"
    Arms 15.25"
    Waist 34.25"
    Thighs 22.75"
    Calfs 16"

    So since the pictures in my gallery i have put 3/4 inc on arms, 1/2 inch on thighs, calfs have stayed the same and I have put an inch on my chest all good...except i have put 1.5" on my waist too. I had better get bf checked again....
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  17. #17
    Muscle Hobbit carl1174's Avatar
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    Chest day yesterday, not a great workout to be honest. I felt pretty weak as I havent eaten much due to family issues (I always lose my appetite)... But went anyway and took my frustration out on a set of dumbbells haha

    DB Chest Press
    12 x 8
    12 x 14
    12 x 30
    10 x 32
    8 x 34
    4 x 36 (just couldnt push out those last 2 reps aaarrrggghhh)
    10 x 28

    Incline BB Chest Press
    10 x 45
    10 x 45
    8 x 45
    8 x 45 (just not feeling strong, plus forgot my gloves and the air con was on the blink so was getting sweaty...and I had to do these second as couldnt get to the bar straight away... well those are my excuses anyway )

    Incline DB Flys
    12 x 18
    12 x 18
    12 x 18

    Flat DB Flys
    12 x 18
    12 x 18
    12 x 18 (got that last rep which was happy about, not much of an increase on last week, but an increase all the same. I was gonna do 10 x 20, but thought I would stay lighter this week and concentrate on form and going slow rather than upping the weight when I wasnt feeling too strong anyway)

    Total Workout time: 52 mins

    No time for dips as I spent about 15 mins doing a rotator cuff curcuit ! helped thought I think I felt nothing in my shoulder for the whole workout. It is a bit stiff this morning, but a lot better than normal)

    Legs tonight....

    Carl.
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  18. #18
    Muscle Hobbit carl1174's Avatar
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    Well hello.... I smashed myself up pretty bad on a motorbike and havent really been able to do much since (except waste away). So i am about to get back in to it, slowly but surely....

    I am doing a split routine to try and pack on some mass... I have got skinny fat since the accident so have quite a way to go.

    I will get my measurement up here soon and ill know then how far i need to go lol

    Split is gonna be;

    Week 1
    MON - Chest/Biceps
    TUE - Quads/Calfs
    WED - Cardio
    THU - Off
    FRI - Shoulders/Triceps
    SAT - AM Cardio, PM Back/Hams
    SUN - Off

    Week 2
    MON - CHest/Bi's
    TUE - Quads/Calfs
    WED - Cardio
    THU - Back/Hams
    FRI - Shoulders/Tri's
    SAT - Off
    SUN - Off

    Let me know wht you think to the split

    Carl
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  19. #19
    Muscle Hobbit carl1174's Avatar
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    shoulders and triceps today...

    SEATED DB PRESS
    8 x 12
    18 x 10
    18 x 10
    18 x 10
    18 x 10

    SIDE LATERAL RAISES
    8 x 10
    8 x 10
    8 x 10
    8 x 10

    UPRIGHT ROW
    50lbs x 10
    50lbs x 10
    50lbs x 10
    50lbs x 10

    DB SHRUGS
    26 x 10
    26 x 10
    26 x 10
    26 x 10

    TRICEP PUSHDOWNS
    20 x 10
    20 x 10
    20 x 10

    TRICEP ROPE PULLDOWN (really pulled rope apart at bottom of movement)
    15 x 10
    15 x 10
    15 x 10

    DIPS
    bw x 10
    bw x 10
    bw x 10


    I have lost quite a bit of strenght so i am just really concentrating on excellent form and slow reps 2-1-3 timing (except shrugs 2-3-3)

    I did the x trainer for 20 mins and then swam for 15 mins afterwards too...
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    BGD - Superset Superman muscletrainerdh's Avatar
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    Great to see you back on the road to recovery!
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  21. #21
    Muscle Hobbit carl1174's Avatar
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    Jeez ive been off a long time.... I popped a rotator cuff when i just started back and have only really been getting back in to it for the last couple of months so there was nothing much to report. I am however back on the road to buliking up now. My body fat has increased with the absense of working out but I am finally feeling as strong as I was before so i am back to keep anyone who wants to know updated and of course to keep myself motivated.... Ill post my last workout on here just so as we can all see where I am at

    Yesterday (Shoulders/traps/triceps)

    DB Military press
    15kg x 15 (warm up)
    17.5 x 12
    20 x 10
    25 x 8
    27.5 x 7 (5 assisted) - just wanted to try to go as heavy as possible and as already done 3 sets thought was worth a try...

    Lateral raise (cable)
    15lbs x 10 (warm up)
    20 x 10
    30 x 10
    30 x 10
    30 x 10
    20 x 10

    reverse fly (machine)
    90lbs x 12
    110 x 10
    130 x 10
    150 x 10

    Front db raises (lateral???? never know what theyre called )
    6kg x 12
    7 x 12
    8 x 12
    9 x 12
    10 x 20 (wanted a good burn out to finish shoulders off)

    BB Shrugs
    40kg x 12
    60 x 10
    80 x 8
    100 x 3 (no straps)
    100 x 8 (straps)
    100 x 8 (straps)

    Rope pulldowns
    50lbs x 12
    60 x 12
    70 x 10
    80 x 10
    90 x 8

    Dips (bodyweight on dip station)
    4 sets of 12

    Reverse grip bar pulldown
    40lbs x 10
    50 x 10
    60 x 10
    70 x 10
    80 x 10

    I know it seems like a lot of volume as it is 5 or 6 sets per exercise but the first one or two are light so serve as a warm up, its only really 3 or 4 work sets. I have found this just feels better for me than going straight into heavier stuff. I just seem to prefer warming up with each exercise (even though i know really you only need to warm up each muscle)

    Total time about and 1 hour 20 mins (due to the extra sets)

    Carl.
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  22. #22
    BGD - Superset Superman muscletrainerdh's Avatar
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    Welcome back Carl!

    Are you doing anything rotator cuff specific before all of this? (External/Internal rotation Drills?)

    Be careful my friend, even though you are feeling strong that rotator cuff doesn't heal as fast as you think.

    I'd cut out the front raises, especially since you're already doing military, Lateral, and Reverse fly. Front raises will just add to the stress of the anterior delt which may cause a greater muscle imbalance.

    I'd also be careful with the tricep dips, are you doing. The deeper you go on the dip, the more you'll put that shoulder at risk. also since they are a compound move, probably should go before pulldowns w/ rope.

    Stay strong and injury free, my man!!

    Dave
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  23. #23
    Muscle Hobbit carl1174's Avatar
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    Quote Originally Posted by muscletrainerdh View Post
    Welcome back Carl!

    Are you doing anything rotator cuff specific before all of this? (External/Internal rotation Drills?)

    Be careful my friend, even though you are feeling strong that rotator cuff doesn't heal as fast as you think.

    I'd cut out the front raises, especially since you're already doing military, Lateral, and Reverse fly. Front raises will just add to the stress of the anterior delt which may cause a greater muscle imbalance.

    I'd also be careful with the tricep dips, are you doing. The deeper you go on the dip, the more you'll put that shoulder at risk. also since they are a compound move, probably should go before pulldowns w/ rope.

    Stay strong and injury free, my man!!

    Dave
    yeh normally do the dips first but couldnt get on the station. i do some rotator cuff work before the shoulder stuff and a bit before i do my chest workout too. Really light, but really slow and controlled. I was thinking of dropping the front raises to be honest and my anterior delts get hit with the military presses and also get a hammering on chest day

    I will as ever take your advice.... good to be back by the way (I have updated my pics too so if you get time to have a look see if you can see any progress for me )
    power level 70,880

    Follow my log... Carl1174 Search for the Ideal

  24. #24
    NOT ripped, NOT concerned LtL's Avatar
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    Jackus posted a GREAT shoulder warm-up by Diesel Crew (on youtube) in my Massive Growth Log. Check it out. It's really helped my shoulder health post injury.

    LtL

  25. #25
    Muscle Hobbit carl1174's Avatar
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    cheers Ltl ill check it out

    Chest and Biceps last night;

    DB flat press

    14kg x 15
    30 x 12
    32 x 10
    34 x 8
    36 x 6

    DB inc press

    14 x 15
    26 x 12
    26 x 12
    28 x 10
    28 x 9

    Pec dec

    20kg x 20
    35 x 12
    40 x 11
    45 x 10
    50 x 10

    Inc DB flys

    16 x 12
    16 x 12
    16 x 12
    16 x 11

    ez bar curl (all weight plus bar)

    20lb x 15
    35 x 12
    40 x 11
    45 x 10
    50 x 8

    DB hammer curls

    14kg x 8
    14 x 8
    14 x 8
    14 x 8

    DB preacher curls (single arm)

    12kg x 12
    14 x 10
    14 x 10
    16 x 8

    Total workout time 1 hour 10 mins.
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