Bouncy's Journal of Goodness

[Bounce-It]

After 2 months of reading these boards, and improving on everything from posture to attitude, the one thing that I still lack is muscle mass.

I've been doing road cycling for 3 years, so should be skinny, but the amount of sh1t I cram down my throat is unbelievable. (4 McFlurrys in 6 minutes. Never thrown up so much in my life. Tasty though.)

Starting tomorrow im getting a pass for my local gym, and am going to pile on the pounds.

After much deliberation and countless hours of reviews and comparison reading, i've decided to follow this workout plan.

Exercise Set Rep


Monday - Arms/Abs

Straight Bar 2 4 to 6
Con. Curls 2 4 to 6
Cable Curls 1 6
" Pushdowns 2 6
Close-Hand Press 1 6
Leg Raises 2 12 to 15
Cable Crunches 2 8 to 10
Crunches 1 8 to 10


Tuesday - Shoulders/Traps

Seated Dumbbell 2 4 to 6
Side Raises 2 6 to 8
Dumbbell Shrugs 2 4 to 6
Upright Rows 2 4 to 6


Wednesday - Chest

Bench Press 3 4 to 6
Incline Dumbbell 3 4 to 6
Dips (Weighted) 2 4 to 6


Thursday - Back/Legs

Squats 3 4 to 6
Leg Press 2 4 to 6
Lat Pull-downs 3 4 to 6
Seated Rows 2 4 to 6
Hyper-Exten. 2 4 to 6

Tabata Protocol Mon Wed Fri (Cycling)

If these low rep, train till failiure shenanigans don't work, i'll go for 10-12 and all that jazz again, put i'm pinning my hopes on this. Tabata to keep my bodyfat falling as well.

Maximuscle Cyclone did wonders for my mate, i've got a tub ready to roll so that might prove intresting, maybe even for my cycling times.

I'll keep you posted with pictures of before and after when results start appearing, but no idea how long it'll take.

(By the way, encouragement rocks, but any 'OMFG ANOTHER **** JOURNAL GTFO', posts aren't welcome :nono: )

And yes, it's my first post.

 

[EFFORT]

After much deliberation and countless hours of reviews and comparison reading, i've decided to follow this workout plan.

Exercise Set Rep


Monday - Arms/Abs

Straight Bar 2 4 to 6
Con. Curls 2 4 to 6
Cable Curls 1 6
" Pushdowns 2 6
Close-Hand Press 1 6
Leg Raises 2 12 to 15
Cable Crunches 2 8 to 10
Crunches 1 8 to 10


Tuesday - Shoulders/Traps

Seated Dumbbell 2 4 to 6
Side Raises 2 6 to 8
Dumbbell Shrugs 2 4 to 6
Upright Rows 2 4 to 6


Wednesday - Chest

Bench Press 3 4 to 6
Incline Dumbbell 3 4 to 6
Dips (Weighted) 2 4 to 6


Thursday - Back/Legs

Squats 3 4 to 6
Leg Press 2 4 to 6
Lat Pull-downs 3 4 to 6
Seated Rows 2 4 to 6
Hyper-Exten. 2 4 to 6

Tabata Protocol Mon Wed Fri (Cycling)

If these low rep, train till failiure shenanigans don't work, i'll go for 10-12 and all that jazz again, put i'm pinning my hopes on this. Tabata to keep my bodyfat falling as well.

Maximuscle Cyclone did wonders for my mate, i've got a tub ready to roll so that might prove intresting, maybe even for my cycling times.

And yes, it's my first post.

Where were you doing this research? That plan is a mess! Check out "where to start" and get setup right

 

[Quagmire911]

Where were you doing this research? That plan is a mess! Check out "where to start" and get setup right

I concur.

Here it is: http://www.sosuave.net/forum/showthread.php?t=125444


Don't know where you read up on this mate, but it certainly wasn't anywhere decent ala muscle size and strength gains are concerned.

Do what Effort's post outlines to the "T" and you will be well on your way, just takes some patience, good luck...

 

[Quiksilver]

Follow the Where to Start thread at the top.

Both routines in there are good, solid programs that won't burn you out(like the one you're about to use will), and are in fact better for "putting on the pounds" and adding muscle mass.

We'll be beside you on your journey, but can't help you if you don't follow basic principles.

Post your goals, timeframe for those goals(some don't recommend this, but i always say aim high), your current weight/bodyfat, and what weight/bodyfat you want to achieve.

Again, follow the Where to Start sticky. There's a reason why it's there.