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    Brawns log

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    Brawn

    Posts : 102
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    Brawns log

    Post  Brawn on Thu Mar 04, 2010 12:04 am

    Well after advise I've disided to start a log on here.

    Heres a little about me 1st. I'm 30 and been traing on and off for ages but never long enough to make any serous gains.

    I'm 6'2" and currently weigh 14 stone. I'm not fat but nor am I as lean as I would like to be.

    I train 3 days a week and it goes a little like this...

    Mon- Chest & Back

    Wednesday- Legs

    Friday- Shoulders and Arms

    I train abs on a rest day and leave 4/5 days rest after depending.

    I'll not bother posing my proposed w/o just what I do each day.
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    Admin
    Admin

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    Re: Brawns log

    Post  Admin on Thu Mar 04, 2010 12:15 am

    Looks good from the outset.

    How did you come to this split?
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    masteron

    Posts : 15
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    Re: Brawns log

    Post  masteron on Sun Mar 07, 2010 10:41 pm

    Looks good almost the same as mine. I might post a log myself after I see how you set yours out. Good on ya doode for starting the ball rolling Brawn.
    avatar
    Brawn

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    Re: Brawns log

    Post  Brawn on Thu Mar 11, 2010 11:00 am

    well sorry for not posting anything for monday I didn't finish work until 10pm. I did train but went back to work after training and didn't have time in the evening.

    I trained legs lastnight and this is what I did.

    Squats
    _______reps_____kg
    1st set. 12_____67.5
    2nd set. 12____67.5
    3rd set. 12_____67.5

    Stiff leg deadlifts
    _______reps____kg
    1st set. 15_____65
    2nd set. 15_____65
    3rd set. 15_____65

    Standing calv raises
    _______reps____kg
    1st set. 20_____42.5
    2nd set. 20_____42.5
    3rd set. 20_____42.5

    Now I wost exsplain why this is so little. I work as a window cleaner and am on my feet all day and climb ladders for 80% of the day. In the past I've done huge leg sessions and been mullered for 4-5 days after and it costs me money at work. So becuase I'm getting back in to it after a year off I'm slowly slowly increasing things. I add a kg or two every workout and adventurly will add another exercise or two. I got to say I dont use a gym either I train at home in the garage. here is a couple of pics of my 'home gym'.








    So you can see I'm limited leg wise on exercises. But I love my home set up as it is old school and basic nuts and bolts.
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    Romp3L

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    Shweet

    Post  Romp3L on Fri Mar 12, 2010 11:37 am

    I love that home gym. Just need alot more weights. Im kinda a weight freak.
    Home gyms are too expensive in South Africa,u really need a big salary to be able to purchase it.

    I did Calves and quads last nite.

    Seated calve raises 5 sets
    set 1-5 : long bar 70kg of 12 reps and then hold for 12 seconds and rest.

    Standing calve raises

    230kg 4 sets

    set 1-4 was 20 slow reps and then 100 fast reps.

    Seated calve raises 4 sets
    Single legged raises 15 reps. Heavy

    Squats : 5 sets
    set #1: 100kg 12 reps Laughing
    set#2: 130kg 12 reps Razz
    set#3: 130kg 12 reps Shocked
    set#4: 160kg 8 reps Mad
    set#5: 190kg 6 reps affraid

    I would have done leg extensions too,but i was poop't.
    Needles to say, my hammies and glutes hurte alot too so..
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    Admin
    Admin

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    Re: Brawns log

    Post  Admin on Sat Mar 13, 2010 11:37 pm

    and I too really like your home set up Surprised miles better than some I've seen!

    Not posted since Wednesday??? Interested to see how the rest of your week went.

    F.A.O RompL3. That's a good entry RompL3 but you should start your own log rather than posting your work out on Brawn's. I for one would love to see your weekly routine day by day and it would also be interesting to see your food intake as you rightly so put a lot of emphasis on your diet.
    avatar
    Brawn

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    Re: Brawns log

    Post  Brawn on Sun Mar 14, 2010 12:20 am

    Fridays workout

    Shoulders

    Seated shoulder press

    _______reps_____kg
    1st set. 10_____47.5
    2nd set. 10____47.5
    3rd set. 9_____47.5

    Rear laterail rasies

    _______reps_____kg
    1st set. 12_____10
    2nd set. 12_____10

    Upright rows

    _______reps_____kg
    1st set. 12_____39.5
    2nd set. 10____39.5

    Lat raises

    _______reps_____kg
    1st set. 12_____10
    2nd set. 12____10

    Triceps

    Scull crushers

    _______reps_____kg
    1st set. 12_____35
    2nd set. 12____37.5

    Tricep pushdowns

    _______reps_____kg
    1st set. 12_____20
    2nd set. 12____22

    Biceps

    Preacher curl

    _______reps_____kg
    1st set. 12_____28
    2nd set. 8______28

    Reverse grip curl

    _______reps_____kg
    1st set. 10_____28
    2nd set. 10_____28

    Also just taken delivery of a 2kg tub of USN Muscle Fuel anabolic from www.cheaper-protein.com Delevered within a day and cheapest I could find.

    Hopefully it will help with my gains.
    avatar
    Brawn

    Posts : 102
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    Re: Brawns log

    Post  Brawn on Sun Mar 14, 2010 1:02 am

    I can't believe I'm doing this but I'm gonna let ya see where I'm at. So Hopefully I'll be able to look back in time and see my progress.



    Yes I know I'm too skinny to where a World Gym vest top but it gets me in the mood. And I know its just one pic of a double bi and you cant see my fat belly but your not missing much. just chubby tummy, Well I am bulking. Embarassed
    avatar
    Brawn

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    Re: Brawns log

    Post  Brawn on Sun Mar 14, 2010 1:51 am

    Please dont laugh


    Last edited by Brawn on Thu Mar 25, 2010 11:06 pm; edited 1 time in total
    avatar
    masteron

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    Re: Brawns log

    Post  masteron on Sun Mar 14, 2010 1:44 pm

    Agreed with the others you home gym looks awesome. Looks like you spent more on mirrors than weights though.lol You have some good size there but as you said you look like you could do with cutting a little fat. No way near as bad as some or most bodybuilders who are bulking. When are you planning to cut?
    avatar
    Brawn

    Posts : 102
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    Re: Brawns log

    Post  Brawn on Tue Mar 16, 2010 3:44 pm

    Well I didn't train yesterday due to tiredness and my triceps were still sore from fridays workout. Man up I hear you shout! But I'm a true beliver in over training is worst than not training at all.

    I'm debating wheater to shoe horn a session in tonight or just write the day off.

    I'll let you know later, I really should be out there earning £££!!
    avatar
    Brawn

    Posts : 102
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    Re: Brawns log

    Post  Brawn on Tue Mar 23, 2010 12:40 am

    Well again I've got to apolagise to any one who is keeping an eye on my log. I've been training just not posted my work outs. Head banger

    So tonight I trained chest and it went like this,

    Bench Press
    10x80kg
    10x80kg

    Incline Bench Press
    10x65kg
    7x65kg

    Weighted Dips
    10x20kg
    5x20kg

    Dumbell Flys
    10x20kg far to heavy couldn't feel the squeeze
    12x15kg much better
    avatar
    tommy21

    Posts : 48
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    Re: Brawns log

    Post  tommy21 on Tue Mar 23, 2010 8:21 pm

    Brawn wrote:Well again I've got to apolagise to any one who is keeping an eye on my log. I've been training just not posted my work outs. Head banger

    So tonight I trained chest and it went like this,

    Bench Press
    10x80kg
    10x80kg

    Incline Bench Press
    10x65kg
    7x65kg

    Weighted Dips
    10x20kg
    5x20kg

    Dumbell Flys
    10x20kg far to heavy couldn't feel the squeeze
    12x15kg much better

    How come you only do 2 sets for eack exercise?
    avatar
    Brawn

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    Join date : 2010-02-26
    Age : 38
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    Re: Brawns log

    Post  Brawn on Thu Mar 25, 2010 11:32 pm

    Here's Wednesdays leg and shoulder session. I didn't get a chance to put it online yesterday because by the time I got in, feed my self bath etc I really couldn't be bothered. lol

    Squat
    15-75kg
    15-75kg
    15-75kg

    Stiff legged dead lifts
    15-68kg
    15-68kg
    15-68kg

    Calv raises
    17-66kg
    17-66kg
    17-66kg
    25 no weight

    Seated shoulder press
    10-50kg
    10-50kg

    Rear lateral raises
    12-11kg
    12-11kg

    Upright rows
    10-40
    10-40

    Lateral raises
    12-11kg
    12-11kg

    1st time traing shoulders with legs, not sure if it felt right to be honest but gonna stick with it for at least 8 weeks.
    avatar
    Romp3L

    Posts : 126
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    Age : 30
    Location : South africa

    Hey

    Post  Romp3L on Fri Mar 26, 2010 10:09 am

    Hey man, im not 1 to talk bout peoples training(lies,i comment at the gym ALL the time to my friends,we kinda comment alot on eachothers training)
    ,but u should try to do more sets,and if the time is getting stretched out too far,super set and compound set some exercises. Example:

    Squat(added two sets and started with a warmup)
    15-50kg
    15-60kg
    15-75kg
    15-75kg
    15-75kg

    Stiff legged dead lifts(added a set and gave it a warmup)
    15-50kg
    15-68kg
    15-68kg
    15-68kg

    Calv raises
    17-66kg
    17-66kg
    17-66kg
    25 no weight
    Super set with
    Rear lateral raises
    12-11kg
    12-11kg
    12-11kg
    12-11kg


    Seated shoulder press(added two sets)
    10-50kg
    10-50kg
    10-50kg
    10-50kg

    Upright rows (added to sets)
    10-40kg
    10-40kg
    10-40kg
    10-40kg
    Super set with
    Lateral raises(added two sets)
    12-11kg
    12-11kg
    12-11kg
    12-11kg


    The guys can say what they think and u tell me what u think buddy,but THAT is a nice workout. Razz
    avatar
    Brawn

    Posts : 102
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    Re: Brawns log

    Post  Brawn on Sat Mar 27, 2010 1:35 am

    Friday Night BACK night.

    Dead lift
    10-95kg
    10-100kg
    10-100kg

    Bent over rows
    10-65kg
    10-65kg

    Seated row
    12-60kg
    8 +2 forced-60kg

    Assissed Chins
    6

    Lat pull down
    5-65kg
    4-65kg
    15-40kg
    15-40kg

    Shrugs
    30-90kg
    30-90kg
    avatar
    Brawn

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    Re: Brawns log

    Post  Brawn on Sat Mar 27, 2010 1:59 am

    Romp3L wrote:Hey man, im not 1 to talk bout peoples training(lies,i comment at the gym ALL the time to my friends,we kinda comment alot on eachothers training)
    ,but u should try to do more sets,and if the time is getting stretched out too far,super set and compound set some exercises. Example:

    Squat(added two sets and started with a warmup)
    15-50kg
    15-60kg
    15-75kg
    15-75kg
    15-75kg

    Stiff legged dead lifts(added a set and gave it a warmup)


    15-50kg
    15-68kg
    15-68kg
    15-68kg

    Calv raises
    17-66kg
    17-66kg
    17-66kg
    25 no weight
    Super set with
    Rear lateral raises
    12-11kg
    12-11kg
    12-11kg
    12-11kg


    Seated shoulder press(added two sets)
    10-50kg
    10-50kg
    10-50kg
    10-50kg

    Upright rows (added to sets)
    10-40kg
    10-40kg
    10-40kg
    10-40kg
    Super set with
    Lateral raises(added two sets)
    12-11kg
    12-11kg
    12-11kg
    12-11kg


    The guys can say what they think and u tell me what u think buddy,but THAT is a nice workout. Razz

    I really appreciate that but I can't do a work out like that I will over train. I've been down that road before some people can cope with that much volume and others, me included can not.

    Besides if I trained my legs like that I couldn't work as my job involves hours of running up and down ladders.


    Last edited by Brawn on Tue Mar 30, 2010 1:26 am; edited 1 time in total
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    Brawn

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    Re: Brawns log

    Post  Brawn on Tue Mar 30, 2010 1:25 am

    Well I've got to fess up I went away to spend some time with my old school mates and to be honest diet and sleep kinda went out the window from 6pm saturday Dislike

    I drank far to much guniess and eat too little and the wrong stuff. Todays been fine but trained on yesterdays meals so not great.

    Did chest. Mates commented on the fact my arms looked weak compaired to normal but I sticking to my no arm training plan for the planned 8 weeks.

    Chest

    Bench press
    8-85kg
    7-85kg

    Incline bench press
    8-65kg
    6-65kg

    Weighted dips
    7-20kg
    5-20kg

    dumbbell flys
    15-15kg
    15-15kg

    Shake and home. xx
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    Brawn

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    Re: Brawns log

    Post  Brawn on Thu Apr 01, 2010 10:15 pm

    I've got to fess up. I had such a hard day I could of got through a leg work out if I tryed.

    I know some would say "you woose, man up and grow some" but I challange any one to do the day I had and then train. I started at 8am and didn't finish until 7:30pm running up and down a 30ft ladder all day in the pooring rain.
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    Brawn

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    Re: Brawns log

    Post  Brawn on Mon Apr 05, 2010 12:56 pm

    Training up date!!

    I'm officially a wimp!

    I was meant to train Wednesday but couldn't after the day from hell and my next scheduled workout was Friday but I was tiling and didn't get finished until 7:30 "No excuse, you train at home" I hear you say.

    Well after a day tiling my back was in no fit shape to to be dead lifting. I know it sounds like a cop out but I really was in bits.

    I'm hoping to go and train today but I'm not 100% sure I'm gonna get to as I have a feeling my wife will want me around all day as its a bank holiday. We will see.

    I've also been thinking about changing my split back to the one I know and love.

    Monday-Chest & Back

    Wednesday-Legs

    Friday-Shoulders & Arms

    I know I haven't given the whole no training arms long enough but I really am not enjoying my work outs and almost every one is commenting on how I seem to be shrinking rather than growing. Strange after only 2 weeks not training arms but I tend to make good gains on the above mentioned split.

    I'll post tonight if I trained and what I did.
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    Brawn

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    Re: Brawns log

    Post  Brawn on Fri Apr 16, 2010 12:36 am

    How rubbish am I? I've had problems with my computer these last couple of weeks and not been able to get online. I have been out the gym for a while due to a rediclus work load. Hopefully settled down a bit as I trained Monday and Wednesday.

    I'll post what i did through the week tomorrow but cant tonight because I didn't copie it from my diary board.
    avatar
    Brawn

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    Re: Brawns log

    Post  Brawn on Sat Apr 17, 2010 8:51 pm

    You wont belive it! Well you probably would. I've sprained my wrist and was not able to train friday Sad I won't bother posting last monday and wednesdays workouts because I'm going to start this fresh monday.

    I just don't seem to beable to get any consistancy at the moment. It's so frustrating and to top things off I'm getting fat due to still eating a bodybuilders diet but not aturly doing much training.

    Feeling really fed up to be honest.
    avatar
    Admin
    Admin

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    Re: Brawns log

    Post  Admin on Mon Apr 19, 2010 9:31 am

    It's important you use the built up anger at not being able to keep consistent to your benefit. When you get in the gym today you will be feeling far from stale and rearing to go. chin ups

    Don't let it get you down after the stress hormone cortisol negatively affects the muscle repairing process.
    avatar
    Brawn

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    Re: Brawns log

    Post  Brawn on Mon Apr 19, 2010 11:55 pm

    Well had a good session tonight I trained back and biceps and it all went like this.

    Dead lifts
    10x105kg
    10x105kg

    Bent over rows
    8x72kg
    7x72kg

    Seated rows
    8x60kg
    8x60kg

    Lat pull down
    8x60kg
    6-8x60kg
    15x40kg

    Shrugs
    30x90kg
    30x90kg

    Preacher curl
    11x25kg
    6x25kg

    Hammer curls
    8x15kg
    7x15kg
    avatar
    Romp3L

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    Re: Brawns log

    Post  Romp3L on Tue Apr 20, 2010 9:39 am

    Well done mate. Keep up the exercises. I would ofcourse prefer the 4 sets thing, but what works for u, works for u Smile
    Regards

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