Brawns log

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.

Looks good from the outset.

How did you come to this split?

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.

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.

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
set#2: 130kg 12 reps
set#3: 130kg 12 reps
set#4: 160kg 8 reps
set#5: 190kg 6 reps

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

and I too really like your home set up 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.

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.

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.

Please dont laugh

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?

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 £££!!

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.

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

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.

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?

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.

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.

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

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.

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.

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

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

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.

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.

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.

You wont belive it! Well you probably would. I've sprained my wrist and was not able to train friday 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.

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.

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

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

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