Stats:
Weight: 74-76kg
Height: 178cm
Left bi/triceps: 32cm
Right bi/triceps: 33cm
Breast: 95cm
Quads: 50cm

Workout outline:
Started approximately 1 year ago going crazy three times a week with a pair of bowflexx dumbbells.
My weight at that time was 68kg. I did not measure anything at that time, took some pictures from all sides instead.
October last year I boarded a ship and sailed for three months, working out for 2-4hours (Full body), 4 sets of every exercise, every second or third day, listening to my body, sometimes it needed three days recovery....
Came back home in the end of January and found it hard to free up time to workout more than two times every week for one hour (Full body).
On April the first I boarded another ship, with crappy equipment, but I guess one has to do with that one has got! Since then I have been doing split programs working out 3-6times a week, with a great variety of exercises.
I try to make programs that last less than one our, because I think that it should do the trick, there is no need to workout for 3-4hours, when you get 80% of your gains within the first 45mins ;)

The reason I am writing this log, is to get feedback, if you guys think I am doing something wrong and to show a more complicated way of working out!

My goals:
Strenghten my body overall, I have always been skinny and have had troubles gaining weight. To sum it up with numbers, I want to reach 80kg bodyweight, without gaining to much fat in the process.
A second part goal is to gain 36cm guns, later 40cm, without compromising working on other bodyparts.

Wednesday 2/6-2010
5 minutes warm up
BP
10x50kg
7x70kg
5x 70kg

DL (I am slowly raining the volume, because I want my teqnique right)
10 x 25kg
10 x 30kg
10 x 30kg

BOR
3x10x32kg

Flyes
3x10x12

Back extensions
40rep

BOF
3x10 x 5,6kg
I would like to raise the weight, unfortunately 12kg is next, and it is a little to much to do with prober technique.....

Front / side raises
2x10 x 5.6kg (Okay technique)
2x10 x 5,6kg (Bad technique)
2x10x 5,6kg (Had to stop halfway and take a little brake, my hands simply would not go up ;))


Underarm (Three different exercises)
2x3x10 x 5,6kg

ABS - Core (Without pausing)
2x 40 Bicycling
40 x leg raise
40 x ordinary crunches

60 sec stretching my stomach.

Workout of the day: 4/6-10

Military Push ups
26 rep
22 rep
25 rep

Concentration curl:
10 x 12,5kg
5 x 22,5kg
10 x 17,5kg

Tri Dumbbell kickback
10 x 12,5kg
10 x 17,5kg
10 x 17,5kg

Alternating Hammercurl + press
14 x 17,5kg
10 x 17,5kg
10 x 17,5kg

Non stop
40 x bw prison squat
40 x bw alt lunge

Bw squat jump
40 x (Fuck the last 20 were killing me!)

45 degree plank 60s
Plank 60s
Side Plank 60s
Other side plank 60s

Only tripped once while doing side plank, because the ship was rolling! Gah it is actually a hard exercise.

Saturday 5th of June
My shoulders are acing a bit after yesterdays workout, so I decided to take it easy today:

Warm up 5mins

Stretching:
Breast 2 x 90s
Quads 2 x 90s
Triceps 2 x 90s
Hamstring 2 x 90s
Calves 2 x 90s
Kneeling swiss-ball lat stretch 90s

Single arm dumbbell swing
10 x 5,6kg
10 x 12,5kg
10 x 12,5kg

Core: (Non stop)
Leg lowering drill 40 rep
Reverse crunch 40 rep
Weighted Russian Twist 10kg 40 rep
Sit Ups 30 rep (All very tough and with very bad form hehe)

Upward dog 90s - Feeels sooo niiiice ;)

Sunday 6th of june
Five minutes warm up

Explosive barbell lift + press
10 x 40kg
9,5 x 40kg
9 x 40kg

CG BP
10 x 40kg
10 x 60kg
8 x 60kg

BB Squat
10 x 35kg
10 x 40kg
10 x 40kg

Pullup
3 x 10

Standing Biceps BB Curl
10 x 20kg
10 x 30kg

Four point supine bridge 60s - Arf

Dynamic Plank 60s

Hip crossover 60s

9/6-2010
Weight 75,8kg

BP
10 x 50kg
5 x 75kg (PR)
5 x 70kg
5 x 65kg
5 x 60kg

DL (My back was acking, that is why I did not push it)
10 x 10
10 x 15
10 x 30
10 x 30

BS
10 x 10
5 x 45 (PR)
5 x 45
5 x 45
5 x 45
10 x 45

Dumbbell side laterals
3x10x5,6kg

Concentration Biceps Curl
10 x 17,5kg
1 x 27,5kg
5 x 22,5kg
10 x 17,5kg
10 x 17,5kg

Tri DB kickback
10 x 5,6kg
5 x 17,5kg
10 x 14,4kg
10 x 14,4kg

Core (Non Stop)
Bicycle leg drill 2 x 40 rep
Reverse crunches combined with leg drill 30rep (The last 20 were hard)
Upward dog 60s

Friday 11/6-2010
Weight 76,2 (PR)

Bent over barbell row
I have not done this exercise a lot before, so I am adjusting and trying to figure the best technique and weight out.
10 x 20
10 x 30
10 x 40
10 x 45 (PR)
5 x 45

DB Alt Lunge
20 x BW
10 x 45kg
20 x BW
10 x 45kg
20 x BW

Bench Dips
3 x 20

Biceps barbell curl
10 x 22
10 x 32
5 x 37
5 x 37

DB front laterals (2 sec pause at full extension)
2 x 10 x 5,6kg

Farmers walk on toes (DB)
2 x 60s x 45kg

45 (head down) plank
60s

Side plank
2 x 60s

Plank
60s

Workout nutrition of the day:
1 large loaf of bread with
1 layer of ham
1 layer of spinach
1 fried egg

Hi !

I guess you aren't able to write in danish since you write in english. Am I right?

Just curious

I am currently working on a semi blue boat containing some 39000m3 gasoline located in the Mediterranean sea, on board we have a wide spread of nationalities, whom speak very bad English... Same same but different, nermiiiind, I don't understand... and saying yes while looking very confused are very common...
My point being that I am trying to maintain my Level of English, from the everyday gibberish by writing my log in English
Well when I get back to DK I might write it in Danish ;)
Dinner time soon... The main course at lunch was boiled egg, cabbage and pickles backed into meat loaf!

13th of June 2010
I was a bit distracted during my workout today, not feeling very well and at the same time trying to assemble a thread mill that we had taken apart fixed, and had to put back together at some point...

CG BP
10 x 40kg
9 x 60kg
5 x 65kg
6 x 60kg
7 x 55kg

BB Squat
10 x 30kg
5 x 55kg
5 x 55kg
5 x 50kg
5 x 50kg

Explosive barbell lift + press
10 x 30kg
5 x 40kg
5 x 40kg

BOR 1 arm
10 x 32,5kg
10 x 32,5kg
9 x 32,5kg

BB Shrugs
10 x BW
10 x 30kg
10 x 40kg

16-06-10

Weight 76.4kg (PR)

BP
10 x 40kg
3+2 forced 80kg (PR)
4+1 forced 75kg
5 x 70kg
5 x 65kg

BB Squat
10 x bw
10 x 50kg
10 x 50kg
10 x 50kg
8 x 50kg

DL
1 x 50kg
1 x 50kg
1 x 50kg
1 x 50kg
1 x 50kg
3 x 50kg (PR) - Gah Thought I had put 30kg on... And could not understand why it was so heavy :S

Super set
DB side Laterals 10 x 5,6kg
Concentration Biceps Curl 22.5kg
Tri DB kickback 17.5kg

2 min break

Super set
DB side Laterals 10 x 5,6kg
Concentration Biceps Curl 5 x 22.5kg (1forced)
Tri DB kickback 10 x 17.5kg

Super set
DB side Laterals 10 x 5,6kg
Concentration Biceps Curl 10 x 17.5kg
Tri DB kickback 10 x 17.5kg

Core
Bicycle 120 rep
Combinated reverse crunches and leg lowering drill 40rep
Upward dog 60s

Eating, eating, eating, gah you have to eat a lot to gain weight ;)

18/6-2010
Session: 58min
Weight 76,5kg PR

5 min warmup

BW squat 40rep
BW alt Lunges 40rep
Bw squat 40rep

Bent over BB rowing
10 x 17kg
10 x 37kg
10 x 47kg (PR)
8 x 47kg
7 x 47kg

Bench dips
22 rep
22 rep
20 rep

3 x Superset
Biceps Barbell curl 10 x 17kg
DB front Laterals 10 x 5,6kg
Triceps Extention 10 x 17kg

Biceps Barbell curl 10 x 42kg (PR)
DB front Laterals 10 x 5,6kg
Triceps Extention 10 x 27kg

Biceps Barbell curl 5 x 37kg
DB front Laterals 10 x 5,6kg
Triceps Extention 10 x 32kg (PR)

Core
45 downward plank 60s
2 x side plank 2 x 60s
Plank 60s

Workout 20/6-2010
Weight 76,8kg (PR)
Session: 56minutes

Explosive barbell lift + push
10 x 30kg
8 x 40kg
6 x 40kg

BP
10 x 40kg
3 x 80kg
4 x 75kg
5 x 70kg
6 x 65kg

BW Squat 40rep

Bor 1 arm
10 x 32,5kg
10 x 32,5kg
9 x 32,5kg

Alternating Hammercurl + press
10 x 17,5kg
8 x 17,5kg
6 x 17,5kg

BB Shrugs
10 x 35kg
8 x 35kg
22 x BW

Leg lowering drill + reverse situp 40rep

Dynamic Plank 50s + 10s normal plank, I had no power left...

Situps 40rep

Four Point Supine bridge 60s. I started shaking after 5 secs....


When I started working out I still had doms in my triceps and my body was still acing from my workout Friday, which led to total exhaustion in the end, but it felt damn good
Now I have looking forward to two days recovery before I have my next workout!

23/6-10
Weight: 75,8kg
Session: 63minutes

Warmup 5 min

BP
10x40kg
5x80kg
4x75kg
4x70kg
6x65kg

BS
10x30kg
10x50kg
7x55kg
9x55kg
5x55kg

DL
10x30kg
10x35kg
8x40kg
10x45kg

SS
DB side lat raise 10x5,6kg
Concentration curl 5 x 22,5kg
Tri DB kickback 10x17.5kg

SS
DB side lat raise 10x5,6kg
Concentration curl 6 x 22,5kg
Tri DB kickback 10x17.5kg

Core
Bicycle 120rep
Reverse crunches + leg lowering drill 40rep
Upward dog 90s
downward dog 90s

25/6-2010
Weight: somewhere between 75,5kg and 77,5kg, the scale cannot decide what exactly.
Session: Approximately 1hour

SS
Prison Squat 40rep
Bent over BB rowing 10 x 27kg
Bench Dips 23rep

SS
Alt Lunges 40rep
Bent over BB rowing 10 x 47kg
Bench Dips 24rep

SS
Prison Squat 40rep
Bent over BB rowing 10 x 47kg
Bench Dips 21rep

SS
Alt Lunges 40rep
Bent over BB rowing 10 x 47kg
Bench Dips 20rep

SS
Biceps BB Curl 10 x 17kg
DB Alt Press 20 x 12,5kg
Triceps Extension 10 x 17,5kg


SS
Biceps BB Curl 6 x 37kg
DB Alt Press 12 x 17,5kg
Triceps Extension 10 x 27kg


SS
Biceps BB Curl 6 x37kg
DB Alt Press 10 x 17,5kg
Triceps Extension 8 x 27kg

Farmers Walk on toes (BB) 37,5kg 49s

Core:
45 head down plank 60s
2 x 60s side plank
Plank 60s


Working out on a rolling ship is quiet an experience, and really tests ones balance... And sometimes it is just annoying, when you have to run after your barbell whom had had enough and is trying to escape!

My Results the past month:

Size:
Left arm: 32cm –> 34cm
Right arm: 33cm –> 34,5cm
Left quad: 50cm –> 52cm
Right quad: 51cm -> 52cm
Stummach: ? –> 80cm (I did not meassure it)
Breast: 95cm –> 95cm
Weight: 76kg –> 77kg

Supplements:
80% whey protein powder: One-two scoops every day. (20-40g protein)
Glucosamin 400mg – Three tabblets every day. (Helps building ones joints)
Omega 3-6-9 – 4 tabblets every day (The brain is made out of it)
Omnimin (Multi Vitamin) : Two tabblets every day. (To make sure my body has everything it needs)

27th of June 2010
Weight: 77kg
BP
10 x 40kg
4 x 80kg
5 x 75kg
6 x 70kg
7 x 65kg

BB Squat
10 x 30kg
6 x 60kg
7 x 60kg (PR) (Something clicked in my right knee. It did not hurt, but I choose to stop)

Explosive BB Lift + push
1 x 30 kg
5 x 45 kg
5 x 45 kg

BO 1 arm Rowing
10 x 32,5 kg
10 x 32,5 kg
10 x 32,5 kg

Alt Hammer Curls + Press
10 x 17,5 kg
10 x 17,5 kg
10 x 17,5 kg¨

BB Shrug
10 x 30kg
10 x 30kg
10 x 30kg

Sit Ups 40rep
Plank 60s
Leg lowering drill combined with reverse crunches 22 rep

01/07-2010
Weight 77,1kg
Session: 43min

Romanian Deathlift
10 x 30
10 x 35
10 x 35

BP
10 x 35
10 x 70
8 x 70

Compound set 3x
DB side lat 10 x 5,6kg
Con Bicep Curls 10 x 17,5kg
Tri DB kickback 10 x 12,5kg

Hip crossover 30s
Bicycle 120rep
Leg lowering drill + reverse crunches 40rep
Sit Ups 40rep

3/7-2010
Session: 63min
Weight: 77,0kg

Compound set:
BW Squat: 40rep x 3
Bent over barbell rowing 10x(22+27+32)

Alt DB Bench press
20 x 27,5kg PR

Havde sgu problemer med at løfte vægtene op fra stolene jeg havde sat frem til formålet og var nødsaget til at ringe til en kammerat og bede ham om hjælp!

Mens jeg ventede løb jeg 1,2km, ville ikke gå videre da jeg helt sikkert ville være for flad til at gennemføre hvis jeg først trænede bi/tri.



20 x 27,5kg - Da hjælpen kom gik det nået nemmere med at få vægtene op fra kløften (Stolene var placere fem cm under bænken....) Hans opmuntrende kommentar efter et par reps var at han nu fik fårlig samvittighed over lige at have fortæreret en pakke pringles....

19 x 27,5kg - Efter ti gentagelser kommer kommentaren: "Det ser sgu hårdt ud det der"!

Compound Set x 2
Seated BB push press 2x10x27kg
Biceps BB Curl 2x(27+32)
Triceps Extension 2x10x27kg

Elevated feet plank 60s
2 x elevated side plank 60s
Plank Efter 39sekunder var jeg helt flad og kunne simpelthen ikke mere.... = god træning

5/7-2010
Session: ~ 60min
Weight: 77kg

Warmup
15min run + 5 min random exercises

CG BP
10 x 30kg
10 x 65kg (PR)
6 x 65kg

Compund set
Explosive BB lift + push 2x10x30kg
BB Squat 2x10x30kg

Compound set
1 arm BOR 10x32,5kg + 11x32,5kg
Hammer Curl + press 2x10x12,5kg
DB Shrugs 2x10x25kg

Leg lowering drill + reverse situps 40rep
Dynamic plank 30s
Plank 30s
Side plank + reach under 2x30s
Upward dog 60s

Thursday 8/7-2010
I have hurt my knee at work, which unfortunately have forced me to reduce the load on my knees, and thus I had to remove the workouts for my legs grr

Weight 76,5kg

Romanian DL
10 x 30kg
10x 40kg
10x 40kg

BP
10 x 40kg
10x 70kg
5 x 70kg

Compund set
DB side lat 10x(3x5,6kg)
Conc bi Curl 10x(3x17,5kg)
Tri DB Kickback 10x(3x12,5kg)

Hip Crossover 60s
Bicycle 120rep
Leg lowering drill + reverse crunches 40rep
Sit ups 20rep


10/07-2010
Weight 77kg

BOR 10 x (32+42+52) PR
Alt DB BP 27,5kg(20+16+17rep)
Seated BB push press 32,5kg(10+7rep)
Bicep BB Curl 10x(27+32kg)
Triceps Extention 10x(2x27kg)
Elevated feet plank 60s
Sideplank - Feet on bench 2 x 60s
Plank 60s


13/7-2010
Weight 76,6kg

Explosive BB lift + press 10x(35+40+40)
CG BP 10 x 40kg, 8 x 65kg, 6 x 60kg
BO 1arm rowing 4 x 42,5kg (PR) + 12x32,5kg
ALT Hammer Curl + press 20x2x12,5kg
DB Shrugs 2x10x12,5kg

Leg lowering drill + reverse crunches 40rep
Dynamic Plank 60s
Side Plank + Reach under 2x 30s
Plank 30s