Royce da 59s training journal

[RoyceDa59]

hi all

Thought it was about time to start my own journal

About me:

Age: 18
Height: 5 ft 9
Weight: Around 190 pounds
Time Lifting: A little over a year

Goals: To bulk for another year, in that time I hope to build some extra quality mass and be in the position of considering cutting around next March

The last month has been crappy for me in terms of training, due to exams I have been inconsistent with my lifting with some weeks only training once, as well as this my diet has been a little inconsistent too.
Last week I was raring to go when I tweaked my rotator cuff in a freak accident so I have been unable to train since. I am looking at coming back tomorrow.

Here's my split:

Tuesday- Chest and triceps
Bench press (smith) I'm thinking of doing 5 sets working up the weight in each set

Incline Bench (Smith)- 2 set

Dumbell flys- 2 set

triceps

Skullcrushers x 2 sets

push downs (machine) x 2 sets


Thrusday- Legs and Shoulders ( strange mix, but when I trained my shoulders on my chest day the shoulder work out wasn't as good, so I figured in order to get the best out of my delts I should train them separately

Squatsx 5 sets- working up the weight as I go

Leg press x 2 sets

calf raises x 2 sets- rep range of around 20-25

Shoulders

Military press x 5 set- working up weight each set

Lateral raises x 2 sets


Saturday- Back and biceps

Deadlift x 5- working up weight each set

Dumbell rows x 3 sets

Lat pulldowns or pull ups x 2-3 sets

Biceps

Barbell curls x 2 sets

Concentration curls x 2 sets

I'm looking at reps ranges of 5-7 for each set, last set of the main 3 compound exercises will be around 3 reps.

I will try to increase the intensity each workout by increasing each exercise by one rep each week until I can up the weight and so on.

I will post my diet tomorrow!

Anyone feel free the chime in with suggestions, advice is very much appreciated

[RoyceDa59]

Todays workout

Chest

Flat Bench Smith- worked up weights to re-acclimatise myself to pressing

bar x 20

40kgs x 11

50 kgs x 9

55 kgs x 7

60 kgs x 5

65 kgs x 3

Bench weaker than normal, this is because I decided to go lighter as (1) by rotator cuff isn't 100% and (2) I lacked a bit of confidence cos of the injury.

Incline Bench

bar x 20

50 kg x 9

55 kg x 5

Again lighter due to above reasons

Flyes

12 kg x 11- warm up

16 kg x 7

Couldn't do another set I kind of bottled it tbh struggled on 16kg when usually I would use 18kg dumbells, so I did a set on that seated machine fly like thing
55kgs x 7

Triceps

Skull Crushers

30 kg barbell x 9
30 kg bb x 9

hit tris well, lighter than usual

Rope Pull downs (machine)

55kg x 9
55kg x 9


Overall decent work out, not as heavy as usual but also not that light (for me anyway), main thing was to get myself back in the gym after a week out and an inconsistent last month.

[RoyceDa59]

Slight change, I've decided to do back and biceps on Thursday instead of leg + shoulders.

Took it a little lighter today to get myself back into it

I also decided not to do deadlifts, I wish I would of now, but at the time I felt tired after a busy day and I couldn't get myself up for it.

Back

DB rows

28 kg x 9
30kg x 7
32 kg x 5
34 kg x 5 --------------> was able to hit 5 reps where as I thought I'd only manage 3

Lat Pull down (in preference to pull ups as my shoulder isn't fully 100%) Machine

60 kg x 9
65 kg x 7

3rd exercise would have been deads

Biceps

EZ bar curls

20 kg x 11- warm up

25 kg x 9

30 kg x 5

Concentration curls (elbow positioned on top of a bench)

12 kg x 11 --- easy, definitely up weight next time around


FIN


My chest was still sore from Tuesdays workout suggesting I am actually hitting the pecs (a problem I previously had).

I am starting to feel a bit depressed though, this bulking has made me fatter in certain areas, my body likes to retain fat around the lower abs area in the main, where as on my arms, delts and chest it's the same level as a few months ago. I will post my diet later so hopefully I could get some feed back on it, at the moment I am thinking of dropping the calories to 3000, and hope to under go a 'clean bulk', even thought the food I eat is extremely clean in terms of low sat fat, no junk food etc...

[RoyceDa59]

Yesterday- Leg Day

I haven't squatted for ages so I took it a lighter today

Squats (smith)

40 kg x 11

50 kg x 9

60 kg x 7

70 kg x 3 ------------> struggled on this one, my aim was 5


Calf raises (machine)

40 kg x 15

50 kg x 11

60 kg x 11

Leg Press (Machine)

200 kg x 9

220 kg x 7

Legs completely toasted after that

Shoulders

I'm not ready to press upwards yet as the rotator cuff isn't 100% so I just hit the lateral delt head

Lateral raises

12 kg (dumbell) x 7 followed by a superset with cable raises 10kg x 7

12 kg (dumbell) x 9 ss with cable raises 10 kgs x 5

Pretty good workout, I could barely walk this morning so I definitely hit the legs hard + lateral delts feeling the effects

[RoyceDa59]

One area that is really annoying me is my chest, I just cannot make good gains in that area and I have no idea why . As far as I know my form is good, getting some serious DOMS in my pecs for a day or two after working on it (suggesting I am actually hitting my pecs).

Any comments on some suggestions will be much obliged

[mitchcumstein]

The best exercise you can do for building mass on your chest it Dumbell press. Incline and flat. BB is good but DB is way better. Forget about the flyes. Also dont worry about how much you can lift now, concentrate on form. Go REAL slow on the way down and then get a good squeeze at the top. Do a weight you can get 6-8 reps max and still maintain good form. I cant emphasize form enough.

[RoyceDa59]

Originally Posted by mitchcumstein

The best exercise you can do for building mass on your chest it Dumbell press. Incline and flat. BB is good but DB is way better. Forget about the flyes. Also dont worry about how much you can lift now, concentrate on form. Go REAL slow on the way down and then get a good squeeze at the top. Do a weight you can get 6-8 reps max and still maintain good form. I cant emphasize form enough.

Cheers bro I'll definitely keep that in mind, I'll drop flyes too next week and yeah I'll really research on proper form and get it down to a tee.

[RoyceDa59]

This evenings workout

Chest

Flyes

16 kg x 9
18 kg x 7 big improvement on last weeks, although this is probably the last week I'll do them!

Couldnt get on smith machines because they were in use for a while so I did skulls

30 kg x 9

30 kg x 7 dwon abit from last week

Finally got on the smith

Flat bench

60 kg x 7

65 kg x 5

70 kg x 3

Less sets than last week, sets started heavier plus I did more reps for each weight

Decline

55 kg x 7

60 kg x 5

Struggled, first time I've done them, form was ****e, something I'll have to look up for next time

Got back to triceps to finish off with rope pull downs (Machine)

55 kg x 9
60 kg x 7---- Up 5 kg from last week

Decent workout, chest feels tight, triceps feel worked

FIN

Edit+++ dunno where the hell that smily came from in the top corner, cant remove it too!

[RoyceDa59]

Last night

Back

There were big groups of people occupying the racks so I didnt have chance to Wait around all day to F***ing deadlift

DB Rows

30 kg x 9
32 kg x 7
34 kg x 5 Started heavier than last week doing more reps for 30 kg and 32 kgs

Lat Pull downs (machine)

65kg x 8 -------> one up from last week
70kg x 6 -------> up 5 kgs


Bicep

Ez bar curls

25 kg x 9
30kg x 6 (one up from last week)
25 kg x 8 --------> felt the need for one for set so I dropped the weight

Concentration curls

14kg x 8 ----> upped weight from last week as it was too easy


Okay workout, pissed off about not being able to do deadlifts

Fin

[RoyceDa59]

Forgot to post the Squat day I'll post it soon if I can be arsed

Chest Day (last night)

Hit the incline first (to switch up my routine)

Incline (smyth)

40 kg x 9

50 kg x 7

Lighter focusing on forum, slow down faster up

Flat Bench

60 kg x 7
70 kg x 4

Just about pushed out the 4th rep struggled on it, I will up the weight on my first set for next week

Decline

50 kg x 9

60 kg x 7

Second time I done declines, still didnt really know what to expect, felt strange, form wasnt great but I will persist with it

Triceps

Close grip bench

40 kg x 9

50 kg x 8

60 kg x 7

Really blasted my tri's, havent done this exercise for a while but I think it will be a main stay in my routine

Rope push downs (machine)

60kg x 9

Two up from last week, only did one set because of the extra set I did from the close grip bench

FIN

today my chest was a bit sore, certainly when I tense it as well as a bit of tricep soreness

[RoyceDa59]

Forgot my log book for the workout so the numbers are from memory

Back

Deadlifts (smyth)

80 kg x 9

85 kg x 5

90kg x 3 -----> tough havent d/led in a while

DB Rows

30kg x 11

34 kg x 9 ----> Rep Up from last week

Lat Pull downs (machine)

50 kg x 9

60 kg x 8

I pulled the lever in front of chest as apposed to behind my neck, felt better

EZ bar curls

25kg x 9
30 kg x 6 slow reps killed me

BB curls 30 kg x 8

only one set for the BB curls, biceps felt done from the back workout

FIN- Good workout tonight

[RoyceDa59]

Sunday Squat day

From now on I will train on sunday instead of saturday

Squat (smyth)

40kg x 9

60 kg x 7

70kg x 7

80kg x 5

Form was ****, my lower back was hurting I must have over done it on deadlift day.
Next week I will start heavier though

Leg Press (machine)

220kg x 11
240kg x 9
250 kg x 8

Quads killed after this

Calf raises

50kg x 17

60 kg x 15

Symth Shoulder press

10kg (plus bar) x 11

20 kg x 9

30 kg x 8 (failure)

Hit delts will wit this

Side raises (cable)

15 KG X 6

Cables was **** so I used dumbells for one set

12 kg (db) x 11 hit 11 reps highest I've done with 12kg lat raises, I will use 14kgs next week

[RoyceDa59]

This evening

smyth racks full so I started with some rope pull downs

60 x 9

Bench free

Symth press

60 kg x 8 - one up
70 kg x 4 struggled again
55 kg x 7- slower reps hit chest better

Decline scrapped this week

Incline

50kg x 7

55 kg x 5 failed- weight up from last week

Close grip press

50 kg x 8
60 x 7

started heavier, however there was a clicking/ discomfort in my left elbow tendinitis?

so I stopped and hit pull downs (machine)

70 kg x 6

Decided to dips instead of declines

set 1 x 9
set 2 x 9

haven't done dips in months so I only did my own body weight, will do weight dips next week

Decent work out

chest workout not great, triceps are pumped a bit worried about possible tendonitis though

[RoyceDa59]

This is what I ate on the weekend

Breakfast

4 slices of wholemeal bread = 528 kcals
2 scoops of whey = 162 kcals
100ml milk= 45 kcals
multi vit tablet

next meal

100g oats = 381 kcals
300 ml milk= 147 kcals
5 egg white= 80 kcals (20 grams of protein) 1 yolk kcals for that not included
1 1/2 whey scoop= 121kcal

Lunch

100g of rice= 346 kcals
chicken breast= 193 kcals
veggies if I can

next meal

100g rice= 346 kcals
1 tin of tuna= 120 kcals

Dinner

100g rice= 346kcals
chicken= 193 kcals
veggies= approx 33 kcals

Before bed

2 scoops of whey= 162 kcals
100 ml of milk= 49 kcals
multi vit

Total kcals= 3252 (perhaps 100 more with fruits, sources and green tea!)

Protein= 293.8 grams (including protein from carb meals)
Carbs= 388
Fat= 49.5
Sometimes more fat when I eat an avocado however this is only a couple days a week.

One thing that hit me is that I didn't realise I was eating so much protein, what are your thought on this.
I'm aiming to build muscle but I am also cautious about the fat gains I've made, the carbs were higher (mid 400s) so I cut them down.

Why am I gaining fat?

This could be down to lifestyle, I've got a summer job and I'm working 9-5 5 days (sometimes 6 days a week), in the job I'm in front of a computer most of the days, spending 30-45 mins of the day filing ****.

I'd much appreciate as many responses as possible, I'd like to gauge how good/bad my diet is, should I reduce kcals? reduce protein and increase carbs? not enough fat? lol I have plenty of questions

[RoyceDa59]

I didnt have the best nights sleep in the world, so when I got up after I ate my breakfast I fell asleep (luckly I'm ill on one of the todays I decided to have off from work), when I woke up I felt bad, pressure behind the eyes, more muscle soreness (mild back ache), mild shivering- feels like a bit of fever.
At the moment I'm chugging down a whey shake with grounded oats as I cant bring myself to eat whole foods. It's very likely (unless I feel much better later) that I will train tonight, I just couldn't do deadlifts feeling like I am at the mo'.

[RoyceDa59]

Had a terrible day yesterday, some sort of flu virus, it got worse before it got better after medication I'm a lot better today although my stomach is a bit off still. Yesterday I only managed three full meals, and although my stomach isn't 100% yet I'm finding eating much easier today.
I wont carry yesterdays workout to today in order to give myself some more rest. The next workout will be tomorrow or Sunday with Legs and delts.

[NiteHawk]

Sounds good. Always better to take an extra day or two of rest instead of just diving in not 100% and get worse or injured and then be off for even longer.

Remember to keep your fluids up!

Get better my friend.