[mbt9000]

ok im into bodybuilding now, and this is my fresh start so heswhat ive done this week and my meals for today too

p.s: some of my meals may seem dirty e.g chips, but ill try to get healthy as i can, e.g rice, noodles etc, well im wanting size lol

Workout

Monday: Chest & Triceps
5 x 05 Bench Press: (2sets @ 65kg, 1set @67kg) 5, 5, 5
3 x 05 2nd Level Incline Bench Press: (55kg): 5, 5, 5
3 x 10 1st Incline Incline Chest Flyes: (12kg): 10, 10, 10
3 x 10 DB Tricep Extension (Single or Double)(20kg DB Double): 10, 10, 10
3 x 10 DB Kickbacks (7kg): Left Arm: 10, 10, 10 Right Arm: 10, 10, 10

Tuesday: Abs & Forearms
3 x 20 Swiss Ball Crunches: 20, 20, 20
3 x 20 Swiss Ball Jacknifes: 20, 20, 20
3 x 10 Behind – Back Wrist Curls: 10, 10, 10
3 x 05 Forearm Rollers: 05, 05, 05

Wednesday: Back & Biceps
5 x 05 Deadlifts: (90kg): 5, 5, 5, 5, 5
Pause (Went For Tea)
3 x 10 Pullups: (BW): 10, 10, 10
3 x 10 Shrugs (DB or BB): (25kg DB): 10, 10, 10
3 x 10 Barbell Curls: (35kg): 10, 10, 10
3 x 10 DB Incline Curls: (1st set too heavy 15kg. 2 sets at 10kg): 10, 10, 10

Thursday: Abs & Forearms
3 x 20 Swiss Ball Crunches
3 x 20 Swiss Ball Jacknifes
3 x 10 Behind – Back Wrist Curls
3 x 05 Forearm Rollers

Friday: Legs & Shoulders
5 x 20 Light BB Squats (Breathing)
3 x 10 Stiff Leg Deadlifts
3 x 15 Calve Raises
3 x 10 BB or DB Presses \\Any Type//
3 x 10 Single Arm Or Normal Side Laterals

Saturday: Rest

Sunday: Rest




(Meals)

Diet Plan (MAKE SURE YOU GET 4-7 MEALS/ SNACKS A DAY DON’T MATTER WHAT IT IS AS LONG AS IT PUTS ON SIZE WHEN IM HUNGRY also i dont put meals down empty coz i write my meals down as i go along saves trouble)

Monday Diet Plan
N/A

Tuesday Diet Plan
N/A

Wednesday Diet Plan
Meal 1 (12:10pm): 3-4 Weetabix (Depending On Milk)
Meal 2: Omelette: Cheese & Chicken.
Meal 3: Health Range Burger In Bun With Fries
Meal 4: Cheeseburger With Chips (Kebab Shop)
Meal 5: Apple Pie with Fresh Whipped Cream :P
Meal 6: Pot Noodle (Beef & Tomato)

[mbt9000]

24th July 2008,

today my upper back is sore, and my lowerr back prob from deadlifts, so ill prob lower the deadlift weight and concentrate on for prob drop it down to 85-80kg, and i was swinging with bad form on barbell curls so ill drop it to 25-27kg to concentrate on form so i cant injure myself, and up the weight of the incline curls to 12kg


ill write back in this post with my results of my ab & forearm workout,


Thursday: Abs & Forearms
3 x 20 Swiss Ball Crunches: 20, 20, 20
3 x 20 Swiss Ball Jacknifes: 20, 20, 20
3 x 10 Behind – Back Wrist Curls: (45kg): 10, 10, 10
3 x 05 Forearm Rollers: (2.5kg): 5, 5, 5

[F-111]

Originally Posted by mbt9000

(Meals)

Diet Plan (MAKE SURE YOU GET 4-7 MEALS/ SNACKS A DAY DON’T MATTER WHAT IT IS AS LONG AS IT PUTS ON SIZE WHEN IM HUNGRY

Not always a good idea, if you have this attutude you could ruin ur chances of making progress. You need to eat smart, measure and count your macros, then PLAN your meals if you want to make sure you are doing it 'right'

Originally Posted by mbt9000

Wednesday Diet Plan
Meal 1 (12:10pm): 3-4 Weetabix (Depending On Milk)
Meal 2: Omelette: Cheese & Chicken.
Meal 3: Health Range Burger In Bun With Fries
Meal 4: Cheeseburger With Chips (Kebab Shop)
Meal 5: Apple Pie with Fresh Whipped Cream :P
Meal 6: Pot Noodle (Beef & Tomato)

If you need some help with a diet just help because this ^^^ wont help you at all. No wonder you are really sore.

[mbt9000]

27th July 2008

this is my results from friday

Friday: Legs & Shoulders
5 x 15 Leg Extensions: (40kg): 15, 15, 15, 15, 15
3 x 15 DB Stiff Leg Deadlifts: (10kg): 15, 15, 15
(Supersetted)
3 x 15 Calve Raises: (BW): 15, 15, 15
3 x 10 BB Presses (Any Presses): (30kg): 10, 10, 10
(Supersetted)
3 x 10 Side Laterals (Single Arm or Normal): (10kg) //Normal\\: 10, 10, 10



and F-111 i find it hard with getting certain food due to living at home and i find it hard to stick to a food schedule, so i still try to get all my meals in,