Tim's Photo Journal

T

TimKingsford

0
I've been going to the gym halfassed for a while now and thought i'd get a little more serious and i thought the best way to keep myself accountable would be to make a visual journal. I posted it here so all of you can keep me in check too.

GOAL:
To cover up my bones and gain overall mass.

TIME FRAME: As long as it takes.

DIET:

I try to eat as much as I can but i still don't gain >.< although i have gained about 3 lbs over the last 2 months.
Monday - Friday: Breakfast: Uncle Toby's Oat Brits x 4
Smoko: Egg and Lettuce sandwiches x 2 and a banana
Lunch: Egg and Lettuce sandwiches x 2 and a banana
Dinner: Whatever Mum cooks up >.< Usually very healthy, lots of meat and vege's

WORKOUT:
I got to the gym 3 times a week. I've never followed a routine before and now I've written one out. I did this workout (below) for the first time last friday and i was in the gym for about 2 hours which i think is a bit long isnt it? everywhere i've ready says to try get out of the gym within an hour so thats something i might need some help with. I also had my first Protein shake after that workout. Below is the workout and the weights i used (bar weight not included).


# Squats 3 X 8 reps -------------------------> 154 lbs
# Leg Press 3 X 8 reps -----------------------> 440 lbs (easily my best muscle group)
# Deadlift 3 X 8 reps ---------------------------> 154 lbs (struggled a bit)
# Skull Crushers 3 X 8 reps ---------------------> 38.5 lbs
# Military Press 3 X 8 reps ----------------------> 44 lbs
# Seated Rows 3 X 8 reps ----------------------> 110 lbs
# Bench Press 3 X 8 reps -----------------------> 66 lbs (disappointingly)
# Barbell Bicep Curls 3 X 8 reps -----------------> 44 lbs (I can do more but i have tendinitis and it hurts)
# Tricep pull downs 3 X 8 reps ------------------> Number 6 (The machine doesn't have the weights, just numbers)
# Assisted Pullups 3 X 8 reps -------------------> Dunno the correct name but i had the weights set to 30kg, the hevier the easier.
# Assisted Dips 3 X 8 reps -----------------------> Same machine again on 30kg.
# Calf Machine 3 X 8 reps -----------------------> 88 lbs easy (dunno the name of the machine again, its the one where you sit down and push up with the balls of your feet)
# Abs - 3 X 15 reps -----------------------------> 3 Variants of crunches/sit ups


I hope thats Readable enough. Any and all comments and help is very much appreciated, and keep in tune for updates, i'll update every 3 weeks.

Heres my starting pics.





Thanks everyone.
 
Last edited:
good luck man.

how tall are you, and how much do you weight, and age? these are all important

as well how much do you eat, calorie wise?

do you track? that is also very important in building mass.


you are not eating enough to build sufficient muscle imo, so get to the fridge
 
your routine is a bit flawed. You do have the major exercises though, which is good.

You should focus on doing the biggest free weight compound moves first
squats (leg press does NOT count) and deadlifts - bench press, military press, rows, pullups, etc - isolation work for arms, legs, abs, etc.

You don't need more than 4-6 exercises with 3-5 sets each exercises (depending on number of reps though)

how is your form on squats and deadlifts? it's very important.. if you are unsure, check out the technique article sticky.

hope this helps. just post here if you have any questions regarding my advice.
 
NoSweatNoGlory said:
good luck man.

how tall are you, and how much do you weight, and age? these are all important

as well how much do you eat, calorie wise?

do you track? that is also very important in building mass.


you are not eating enough to build sufficient muscle imo, so get to the fridge
Click to expand...

I'm about 180cm, weigh about 156.2lbs and i'm 18 this year. I dont track calories no, i'll use the excuse i dont really have time.

Oh and i forgot, i also eat a banana at smoko and lunch :p

BigTomW said:
When you say '66lbs' bench press....are you including the weight of the bar?
Click to expand...

Nah i'd dont include bar in my measurements for future reference.

your routine is a bit flawed. You do have the major exercises though, which is good.

Karky said:
You should focus on doing the biggest free weight compound moves first
squats (leg press does NOT count) and deadlifts - bench press, military press, rows, pullups, etc - isolation work for arms, legs, abs, etc.

You don't need more than 4-6 exercises with 3-5 sets each exercises (depending on number of reps though)
Click to expand...

So i need to re-arrange the order of exercises and cut back on th number of exercises, Will i see better or worse results if i keep going with the same amount rather than cutting down to 4-6?



THANX FOR ALL THE HELP.
 
you will probably see less progress from keeping it the way it is. there are a lot of exercises and they are in the wrong order. Isolation exercises aren't that important. Your workout should consist mostly of big compound movements.
 
Second go at this workout today. I re-ordered it a little. It only took 1hour 30 mins this time and i didnt feel sick afterwards :p i think maybe caus the previous one was the first time and it was Friday and i'd already had a full week of work.

Made a few gains. (probably because i had the weekend off and i was fresh)

# Squats 3 X 8 reps----------------------------------------------------------------154 lbs
# Deadlift 3 X 8 reps--------------------------------------------------------------154 lbs (alot easier than last time)
# Leg Press 3 X 8 reps------------------------------------------------------------440 lbs
# Bench Press 3 X 8
reps---------------------------------------------------------88 lbs
# Military Press 3 X 8 reps-------------------------------------------------------33 lbs
# Assisted Pullups 3 X 8 reps----------------------------------------------------11 lbs less assistance
# Assisted Dips 3 X 8 reps-------------------------------------------------------66 lbs assisted
# Seated Rows 3 X 8 reps--------------------------------------------------------110 lbs
# Skull Crushers 3 X 8 reps------------------------------------------------------44 lbs
# Barbell Bicep Curls 3 X 10 reps------------------------------------------------44 lbs
# Tricep pull downs 3 X 8 reps--------------------------------------------------#7
# Calf Machine 3 X 8 reps-------------------------------------------------------110 lbs
# Abs - 3 X 15 reps---------------------------------------------------------------Same



Karky got any suggestions on what to scrap and add then?
 
How is it going Tim, you havent posted in a while. Checking in with the brotha! Hope all is well!


Stay tough, be rough, get BUFF! ;)


Best wishes to you!


Chillen
 
Sorry i havnt posted any pics. i havn't been to the gym all that much in the last 2 weeks. death in the family and stuff. so if anything i've gone backward. Ill post pics in the next 3 weeks for sure.


NoSweatNoGlory said:
tim i would say you can scrap the last 6 exercises, and just do a db bo row, or some other row. other than that it looks good.
Click to expand...

The last 6 in my first post or one rearranged one further down?
 
These photos were taken on the 17th i think. I cant see any improvements except for MAYBE the lats. Last two week i haven't been able to do any exercises the include the upper back because ive dont something to it and it hurts. So i havnt been able to do my Squats or dead lifts. I've gained about 2.2lbs though over the few weeks, most of thats probably fat.



Also just a question. Is it ok to do workout 3 days in a row (for me tues, wed, thurs) then rest for 4 days, because there the only days i can really get to the gym i just dunno if its effecting my gains.

p.s check out my singlet tan on my back :p
 
is it ok to workout 3 consecutive days, but only if you are working out different muscle groups. If you are doing a fbw, then I suggest you need a rest day in between workouts, or it will hinder your muscle growth.
 
 
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