[RyanT]

So the boredom has hit me - I've decided to go back to the gym mainly for the amusement of beefing up bigger in a few weeks then the puny Indian guys who've been going all year - so here it goes....

The Goal



The Food

Chicken + special mixed veg + egg
Cod + special mixed veg
Chicken + pasta
Sausage + pasta
Bacon butties
Sausage butties
Protein shake (Met - RX supreme whey | 19g protein per serving)
[will consider editions to this if anyone has any interesting tasty suggestions]

The Exercise
Will update as it happens. Usually my main target is my legs. First gymming session will be Sunday. Will do cardio on some of my rest days (xtrainer + warm up)

This programme will run from 19th April - early June
The Stats
Height: 6ft
Weight at start: 76KG

Starting weight / personal best weight at eight repetitions (KG)
Triceps press down :50/50
Chest press: 30/35
Dumbells concentration curls: 10/10*
Lats: 45/45
Leg press: 117/133


*I know...that's what a few months off does to you

[Akkuz]

Good luck!

[Planto]

Your goal is to fall into a tar pit?

[MalcomNewMoney84]

**** that. Exercise is for chumps...

[Smack]

"Beefing up bigger than the puny Indian guys who've been going all year".

[Adonis]

your stats? [height/weight/lifts]

[Sandhu]

puny indian guys haha i know the sort

[Adonis]

(Original post by Sandhu)
puny indian guys haha i know the sort

you mean, you are the sort?

[Tufts]

Job is a good un

[Sandhu]

(Original post by Adonis)
you mean, you are the sort?

i am indeed! lol

[Captain Biggles]

If you end up looking like the guy in your goal picture, you get rep from me for eternity.

I should start one of these threads soon; will be starting some serious gym workouts after my exams finish in about a month's time.

[RyanT]

Any progressions on personal bests will be updated into the original post, weekly summarys of workouts in the week will be updated there too. I will only bother keeping a record of diet for the first week for a general idea of what/how much I eat; will be uploaded on saturaday.
As always any suggestions welcome. I didn't really do PE at school so if anyone notices any really weak muscle groups and how to improve that region please let me know. Also suggestions on what I can do to improve the strength of my middle back would be welcome. We have a horizontal leg press machine where the weight is transferred from your shoulders/arms down through your body to your legs. Whilst I could of gone further on my legs alone at 117kg I could feel the muscles in my back so this is a limiting factor I would like to eliminate as I don't want to end up in a wheel chair.

First workout
Warmup
Legs extension 10 x 35kg
chest press 10 x 20kg
dumbells 5 x 10 kg x 2 sets
leg press 10 x 85kg

Workout
Triceps press down 7 x 45kg + 8 x 50kg
Concentration curl on weight machine 6x20kg
leg press 8 x 101kg + 8 x 117kg + 6 x 109
Inclined chest press 8 x 25kg x 2 sets + 6 x 30kg
chest press* 8 x 30kg
Row 6 x 60kg
Laterals 8 x 45kg + 6 x 50kg
*distinction since the non-inclined one is substantially easier
** workout was about 50 minutes from streaches to streaches
*** I've been honest with the figures (10kg dumbells !!) since I'd like to show the fatties that lurk around here some progression in a few weeks

[RyanT]

Second workout

Warmup
1 hour power walk to uni

Workout
Leg press 7 x 133kg x 4 sets*
leg extension 7 x 45kg x 4 sets
inclined chest press 7 x 35kg x 3 sets (was going to do a 4th but it felt really heavy so didn't bother)
Laterals 6 x 50kg x 3 sets
dumbells 5 x 10kg (oh the shame no progression here)
Triceps press down 6 x 40kg x 2 sets (reduced from last time because of very sore muscle that links my upper arm to my lower arm over my elbow joint)

*solved the back issue was the way I was position with my back touching the backrest creating a kink - by forming a straight line from my shoulders to feet this was eliminated

I avoided the row this week because of the distribution of delayed onset muscle soreness was consistent with too heavy a row and I did feel "ow!" when I did my rows on Sunday. Necked half a litre of milk with 20g of whey before and after my workout to try and avoid this muscle crap - if anyone has any further tips I'm all game. Next work out I will bring the squat into my routine. Gains have been noticeable especially on my arms but I'm starting from a low base so that's to be expected. Next work out in about 3 days.