Home » Workout Programs » 60 Day Training Plan For Bigger Arms – 60 Day Food Journal

60 Day Training Plan For Bigger Arms – 60 Day Food Journal

Hey Guys,
This is a two month journal I did to document my size gains from arm training. I used the training principles discussed here to create the plan and my diet was loosely based on targets identified here.

how o get bigger arms biceps triceps training

 

Things You Will Notice
  1. My diet contains a lot of the same foods each week. Once you find healthy foods it makes sense you include them often.
  2. There are ‘bad’ foods. I eat pizza. I eat curry. I eat ice lollies. I do these things in moderation. I also ate cornflakes. That was purely because they were in the house after filming this.
  3. I only drink water or milk. I avoid ALL fruit juices and soft drinks.
  4. I don’t eat THAT much protein. At 74kg I averaged 125 grams of protein per day.
  5. My workouts are consistent. Sometimes work gets in the way, sometimes friends get in the way. I completed every workout I set out to do over the 60 days.
  6. I don’t like cardio. This was not a fat loss program, it was an arm building program. For the same reason there wasn’t a high volume of leg work.
  7. I don’t have a six pack. Focus on the size of my biceps and triceps in the videos, not my body fat percentage.
  8. I didn’t gain weight. This shows me that ~2100 calories is my maintenance, and if I wanted to gain muscle I could eat 10-20 grams of extra protein and 30-40 grams of extra carbs each workout day.
  9. My results aren’t groundbreaking. I wanted an honest account of results, no photoshop, no using lighting or not flexing properly to make it look like it’s really easy to gain size.
  10. My diet isn’t that great. Some days are 15 hours in the office with only Tesco to buy from and no time to prep, so I rely on convenience food to get by.
Nutritional Summary

Over the 60 days my macro’s fluctuated, but if I group it by workout day and take an average it looks very consistent.

9 Chest Days, Averaging: Protein 134 Carbs 220 Fat 83  Calories 2157
9 Back Days, Averaging: Protein 116 Carbs 224 Fat 76  Calories 2050
9 Bicep Days, Averaging: Protein 126 Carbs 216 Fat 81  Calories 2096
8 Squat Days, Averaging: Protein 121 Carbs 228 Fat 75  Calories 2069
4 Cardio Days, Averaging: Protein 103 Carbs 196 Fat 90  Calories 2003
21 Rest Days, Averaging: Protein 117 Carbs 152 Fat 89  Calories 1876
Progress Video: Day One

I’m not too defined here, but at the same time I do have some muscle so i’m not starting as a complete beginner.

If you want a simple breakdown of each session then visit this page.

 

Day 1

Incline Bench (BB)

6 x 70kg, 5 x 75kg, 6 x 72.5kg   [3 mins]

Incline Bench (DB)

8 x 25kg, 8 x 27.5kg, 6 x 27.5kg  [2 mins]

Chest Flyes

3 x 12 x 8.5kg  [90 secs]

Pushups

3 x 15  [60 secs]

Close Grip Bench Press

5 x 75kg, 5 x 72.5kg, 4 x 70kg  [3 mins]

Skull Crushers

6 x 30kg, 2 x 12 x 20kg  [90 secs]

DB Kickback (short ISO)

15 x 2.5kg, 12 x 2.5kg  [60 secs]

17/07/2016 – 74.3kg P C F Cals
90g oats, 2 eggs 24 54 18 474
200g total yoghurt, strawberries 21 16 0 148
During WO banana 1 23 0 96
PWO 30g protein, 1 apple 23 26 1 205
270g sweet pot, 80g toms, mackerel 22 57 16 460
4 eggs 30 0 24 336
Apple & PB* 12 25 18 310
 *Peanut Butter
Total 133 201 77 2029


Day 2

Tempo Running

100m x 5, 5, 4  [50m Jog, 50m walk recovery]

18/07/16 P C F Cals
2 pcs bread, 2 eggs 21 24 14 306
brazil nuts 50g 7 6 33 349
dark chocolate 2 6 13 149
2 pcs bread, 1 banana 7 51 6 286
60g corn flakes, 200ml milk 15 71 5 389
30g protein, apple, 40g PB 35 26 19 415
4 eggs 30 0 24 336
Total 117 184 114 2230

 


Day 3

Box Jumps – 5

Bent Over Row

3 x 8 x 65kg  [3 mins]

Hip Thrust

4 x 8 x 80kg  [2.5 mins]

One Arm Row

3 x 10 x 30kg  [2 mins]

DB Shrug

3 x 10 x 20kg  [2 mins]

Good Morning

12 x 20kg, 2 x 12 x 25kg  [90 secs]

One Arm DL Iso Hold

30 secs x 25kg, 30 secs x 30kg

 

19/07/16 P C F Cals
90g oats, 2 eggs 24 54 18 474
200g total yoghurt, strawbs 21 16 0 148
prew wo 30g dextrose 0 30 0 120
mid wo 100g grapes 0 17 0 68
PWO 30g protein, 1 apple 23 26 1 205
160g chicken, 90g brown rice 46 69 7 523
Apple & PB 12 25 18 310
2 eggs 15 0 12 168
Total 141 237 56 2016

 

 

Day 4

Pullups

10, 8+2, 8+2  [3 mins]

BB Curl Wide Grip

3 x 6 x 32.5kg  [2.5 mins]

DB Hammer Curl

3 x 8 x 15kg  [90 secs]

DB Curl

3 x 15 x 8.5kg  [60 secs]

————-

Ergo Row

2 x 1000m  3:56.7  [4 mins]  4:02.6

20/07/16 P C F Cals
90g oats, 2 eggs 24 54 18 474
60g corn flakes, 200ml milk 15 71 5 389
80g quinoa 11 53 5 301
kidney beans 16 43 1 245
2x mackerel 36  0 32 432
2 eggs 15  0 12 168
Total 117 221 73 2009

Day 5

Rest Day

 

21/07/16 P C F Cals
4 eggs 30 0 24 336
2 pcs toast w spread 8 30 9 233
30g protein, apple, 60g PB 35 26 28 496
green tea 0 0 0 0
200g total yoghurt, strawbs, coconut 10g 21 16 6 202
Pizza (¾ base) 30 71 30 674
Total 124 143 97 1941

 

Day 6

Box Jumps – 5

Back Squat

5 x 3 x 117.5kg  [4 mins]

Rear Leg Elevated Split Squat

2 x 8 x 60kg  [3 mins]

One Arm DB Bench Press

3 x 10 x 25kg  [2 mins]

22/07/16 P C F Cals
200g total yoghurt, strawbs, coconut 10g 21 16 6 202
90g cornflakes, 200ml milk 17 95 5 493
30g protein powder 23 0 0 92
Chicken Tikka Curry 50 125 34 1006
Total 111 236 45 1793


Day 7

Incline Bench (BB)

3 x 6 x 72.5kg  [3 mins]

Incline Bench (DB)

3 x 8 x 25kg  [2 mins]

Chest Flyes

3 x 12 x 9.5kg  [90 secs]

Pushups

3 x 15  [60 secs]

Close Grip Bench Press

6, 5, 4 x 70kg  [3 mins]

Skull Crushers

3 x 12 x 20kg  [90 secs]

DB Kickback (short ISO)

2 x 15 x 2.5kg  [60 secs]

23/07/2016 – 74.3kg P C F Cals
200g total yoghurt, strawbs, coconut 10g 21 16 6 202
prew wo 30g dextrose 30 120
PWO 30g protein, 1 apple 23 26 1 205
180g chicken, 90g brown rice, 10g SF seeds 49 70 12 584
dark chocolate berry bar 2 18 11 179
2 peanut protein bar 20 28 26 426
salmon 30 19 291
burrito 14 71 13 457
Total 159 259 88 2464

 


Day 8

Rest Day

24/07/16 P C F Cals
340g total yoghurt 34 14 0 192
banana 20 80
2x princessa coconut wafer 5 38 23 379
dark chocolate berry bar 2 18 11 179
peanut protein bar 10 14 13 213
chicken wrap 22 38 4.5 280.5
Chicken & eggs 31 12 232
0
Total 104 142 63.5 1555.5

 

 

 

Day 9

Hex Bar Deadlift

5 x 5 x 135kg  [4 mins]

Bent Over Row

3 x 8 x 65kg  [3 mins]

Hip Thrust

3 x 8 x 80kg  [2.5 mins]

One Arm Row

3 x 10 x 30kg  [2 mins]

Good Morning

3 x 12 x 25kg  [90 secs]

One Arm DL Iso Hold

2 x 30 secs x 30kg

25/07/16 P C F Cals
200g total yoghurt, strawbs, coconut 10g 21 16 6 202
2x PB on toast 18 34 18 370
4 eggs 30 0 24 336
60g corn flakes, 200ml milk 15 71 5 389
60g corn flakes, 200ml milk 15 71 5 389
60g corn flakes, 200ml milk 15 71 5 389
banana 0 20 0 80
10g amino acids 10 0 0 40
orange 0 15 0 60
Total 124 298 63 2255

 

 

 

Day 10

Hex Bar Shrugs

10 x 50kg, 2 x 10 x 55kg  [2 mins]

Pullups

3 x 10  [3 mins]

BB Curl Wide Grip

3 x 6 x 35kg  [2.5 mins]

DB Hammer Curl

3 x 8 x 15kg  [90 secs]

DB Curl

3 x 15 x 8.5kg  [60 secs]

Hanging Leg Raise

3 x 8

26/07/16 P C F Cals
200g FF total yoghurt, strawbs, coconut 10g 19 16 16 284
90g oats, 2 eggs 24 54 18 474
200g grapes 1 34 0 140
10g amino acids 10 0 0 40
160g chicken, 80g quinoa, broccoli 48 53 8 476
lamb chop, cous cous 27 40 22 466
banana 0 20 0 80
Ice cream 4 22 18 266
Total 133 239 82 2226

 

 

Day 11

Tempo Running

100m x 5, 4, 5  [50m Jog, 50m walk recovery]

17.5 to 19.5 secs per run

27/07/16 P C F Cals
200g FF total yoghurt, strawbs, coconut 10g 19 16 16 284
2x burger buns, 40g PB, banana 20 82 20 588
30g protein, apple, 60g PB 35 26 28 496
orange 0 15 0 60
5 egg omelette w mushroom & tomatoes 37.5 8 30 452
Total 111.5 147 94 1880

 

 

Day 12

Box Jumps – 5

Back Squat

5 x 1 x 125kg  [3 mins]

Rear Leg Elevated Split Squat

3 x 8* x 60kg  [3 mins]

One Arm DB Bench Press

2 x 10 x 25kg  [2 mins]

* right leg cramped at 5 final set, stopped

28/07/16 P C F Cals
200g FF total yoghurt, strawbs, coconut 10g 19 16 16 284
banana 1 23 0 96
PWO 30g protein, 1 apple 23 26 1 205
160g chicken, 90g brown rice 46 69 7 523
100g chicken, 50g pasta, tomatoes 28 34 3 275
Apple & PB 12 25 18 310
Total 129 193 45 1693

 

 

 

Day 13

Incline Bench (BB)

6,5 x 75kg, 4 x 70kg  [3 mins]

Incline Bench (DB)

3 x 10 x 25kg  [2 mins]

Chest Flyes

3 x 12 x 10kg  [90 secs]

Pushups

3 x 15  [60 secs]

Close Grip Bench Press

6, 5, 4 x 70kg  [3 mins]

Skull Crushers

12, 12, 10 x 25kg  [90 secs]

DB Kickback (short ISO)

3 x 12 x 3kg  [60 secs]

29/07/2016 – 74.6kg P C F Cals
200g FF* total yoghurt, strawbs, coconut 10g 19 16 16 284
90g oats, 2 eggs 24 54 18 474
orange 0 15 0 60
Amino Acid 15g 15 0 0 60
160g chicken, 90g brown rice, broccoli 46 69 7 523
Chocolate 6 33 22 354
4 egg omelette w mushroom & tomatoes 37.5 8 30 452
 * FULL FAT
Total 147.5 195 93 2207
 

 

Day 14

Tempo Running

3 x 5 x 100m [50m Jog, 50m walk recovery]

18.5 to 19.5 secs per run

30/07/16 P C F Cals
200g FF total yoghurt, strawbs, coconut 10g 19 16 16 284
Banana & bun 4 46 6 254
Piri Piri Chicken Pizza – minus18g carb crust 46 103 28 848
Chocolate 6 33 22 354
Apple & PB 12 25 18 310
Total 87 223 90 2050

 

 

 

Day 15

Rest Day

31/07/16 P C F Cals
5 eggs 37.5 30 420
banana 1 23 0 96
3 Eat Natural nut bars 30 42 39 639
beans on toast 32 104 2 562
Total 100.5 169 71 1717

 

 

Day 16

Rest Day (meant to gym, saw friends instead)

01/08/16 P C F Cals
200g FF total yoghurt, strawbs, coconut 10g 19 16 16 284
Mixed Grill & Rice 60 55 22 658
Chicken Curry, rice, naan 55 220 50 1550
Total 134 291 88 2492
 
ddddddddddddddddd–

Day 17

(No time to Deadlift)

Bent Over Row

3 x 8 x 65kg  [3 mins]

Hip Thrust

4 x 8 x 80kg  [2.5 mins]

One Arm Row

3 x 10 x 30kg  [2 mins]

Good Morning

3 x 12 x 25kg  [90 secs]

Hex Bar Shrugs

3 x 10 x 55kg  [2 mins]

One Arm DL Iso Hold

2 x 30 secs x 30kg

02/08/16 P C F Cals
90g oats, 2 eggs 24 54 18 474
orange 0 15 0 60
200g FF total yoghurt, strawbs, coconut 10g 19 16 16 284
30g protein, apple, 60g PB 35 26 28 496
Meatballs & pasta 45 60 20 600
Total 123 171 82 1914

 

 

Day 18

Pullups

10, 9+1, 10  [3 mins]

BB Curl Wide Grip

3 x 6 x 35kg  [2.5 mins]

DB Hammer Curl

3 x 8 x 15kg  [90 secs]

DB Curl

3 x 15 x 8.5kg  [60 secs]

Hanging Leg Raise

4 x 8

 

03/08/16 P C F Cals
90g oats, 2 eggs 24 54 18 474
banana 1 23 0 96
Amino Acid 15g 15 0 0 60
190g chicken, 90g brown rice, broccoli 51 69 7 543
2 nut bars 20 28 26 426
pork burrito 30 56 20 524
Total 141 230 71 2123

 

 

Day 19

Box Jumps – 5

Hex Bar Deadlift

5 x 3 x 145kg  [4 mins]

Rear Leg Elevated Split Squat

3 x 8 x 60kg  [3 mins]

One Arm DB Bench Press

2 x 10 x 25kg  [2 mins]

 

04/08/16 P C F Cals
90g oats, 2 eggs 24 54 18 474
prew wo 30g dextrose 0 30 0 120
banana 1 23 0 96
PWO 30g protein, 1 apple 23 26 1 205
190g chicken, 90g brown rice, tomatoes 51 69 7 543
Apple & 60g PB 24 25 36 520
Nykstukas 6 14 11 179
Total 129 241 73 2137

 

 

Day 20

Incline Bench (BB)

3 x 6 x 72.5kg  [3 mins]

Incline Bench (DB)

3 x 8 x 27.5kg  [2 mins]

Chest Flyes

3 x 12 x 10kg  [90 secs]

Pushups

15, 15, 12  [60 secs]

Close Grip Bench Press

8,7,8* x 60kg  [3 mins]

Skull Crushers

12, 12, 8 x 25kg  [90 secs]

DB Kickback (short ISO)

3 x 12 x 3kg  [60 secs]

*five reps with a spotter helping

05/08/16 P C F Cals
90g oats, 2 eggs 24 54 18 474
Nykstukas 6 14 11 179
orange 0 15 0 60
Amino Acid 15g 15 0 0 60
160g chicken, 90g brown rice, tomatoes 46 69 7 523
Nykstukas 6 14 11 179
Fish, potatoes, broccoli 35 45 12 428
brazil nuts 50g 7 6 33 349
Total 139 217 92 2252

 

 

Day 21

Rest day

 

06/08/16 P C F Cals
4 eggs 30 0 24 336
3x pecan bar 25 42 48 700
500ml whole milk 16 24 5 205
beef teriyaki 42 85 22 706
small portion lasagne 19 39 13 349
Total 132 190 112 2296

 

 

Day 22

Rest Day

07/08/16 P C F Cals
200g FF total yoghurt, strawbs, coconut 10g 19 16 16 284
4 eggs 30 0 24 336
30g protein, apple, 60g PB 35 26 28 496
sausage roll 17 24 25 389
Nykstukas* 6 14 11 179
*Lithuanian cheese curd bar
Total 107 80 104 1684

 

 

Day 23

Hex Bar Deadlift

5 x 1 x 155kg (4 mins)

Bent Over Row

3 x 8 x 65kg  [3 mins]

Hip Thrust

3 x 8 x 90kg  [2.5 mins]

One Arm Row

3 x 10 x 32.5kg  [2 mins]

Good Morning

3 x 12 x 25kg  [90 secs]

Hex Bar Shrugs

3 x 10 x 55kg  [2 mins]

One Arm DL Iso Hold

2 x 30 secs x 30kg

 

08/08/16 P C F Cals
200g FF total yoghurt, strawbs, coconut 10g 19 16 16 284
90g oats, 2 eggs 24 54 18 474
banana 1 23 0 96
PWO 30g protein, 1 apple 23 26 1 205
160g chicken, 90g brown rice 46 69 7 523
4 eggs 30 0 24 336
Nykstukas 6 14 11 179
Nykstukas 6 14 11 179
Total 155 216 88 2276

 

 

Day 24

Busy – Rest Day

 

09/08/16 P C F Cals
200g FF total yoghurt, strawbs, coconut 10g 19 16 16 284
Nykstukas 6 14 11 179
30g protein, apple, 60g PB 35 26 28 496
4 eggs 30 0 24 336
Salmon Pastry and Broccoli 32 25 35 543
Nykstukas 6 14 11 179
Total 128 95 125 2017

 

 

Day 25

**New Bicep Routine**

Chin Ups

3 x 10 [3 mins]

BB Curl Wide Grip

3 x 6 x 37.5kg  [2.5 mins]

DB Zottmann Curls

3 x 8 x 12.5kg  [2 mins]

Incline DB Curl

12,12,7+3+2 x 9.5kg  [60 secs]

Hanging Leg Raise

10,10,9,7

Row 2 x 1000m (1 min break in middle)

8:36.8

10/08/16 P C F Cals
200g FF total yoghurt, strawbs, coconut 10g 19 16 16 284
Nykstukas 6 14 11 179
4 eggs 30 0 24 336
4 pcs toast w banana 18 83 10 494
orange 0 15 0 60
PWO 30g protein, 1 apple 23 26 1 205
beans on toast 32 104 10 634
Total 128 258 72 2192

 

 

Day 26

 

Back Squat

5 x 5 x 117.5kg [5-6 mins]

Rear Leg Elevated Split Squat

2 x 8 x 60kg  [2 mins]

One Arm DB Bench Press

2 x 10 x 25kg  [2 mins]

11/08/16 P C F Cals
90g oats, 2 eggs 24 54 18 474
Nykstukas 6 14 11 179
Pre WO 0 15 0 60
160g chicken, 90g brown rice 46 69 7 523
100g FF total yoghurt, strawbs, coconut 10g 10 16 12 212
Fish and Chips 61 127 68 1364
2x Cadbury Ice Cream 6 55 30 514
Total 153 350 146 3326

 

 

Day 27

 

Incline Bench (BB)

3 x 6 x 72.5kg  [3 mins]

Incline Bench (DB)

3 x 8 x 27.5kg  [2 mins]

Chest Flyes

3 x 12 x 10kg  [90 secs]

Pushups

3 x 15  [60 secs]

Close Grip Bench Press

8,8,7 x 60kg  [3 mins]

Skull Crushers

3 x 12 x 25kg  [2 mins]

DB Kickback (short ISO)

3 x 12 x 3kg  [60 secs]

 

12/08/16 P C F Cals
banana 1 23 0 96
orange 0 15 0 60
Amino Acid 15g 15 0 0 60
30g protein, apple, 60g PB 35 26 28 496
beans on toast 28 90 9 553
Chicken Thighs & Cous Cous 55 35 15 495
Total 134 189 52 1760

 

 

Day 28

 

Rest Day

13/08/16 P C F Cals
30g protein, apple, 60g PB 35 26 28 496
4 eggs 30 0 24 336
Salmon and Cream Cheese sandwich 29 32 24 460
½ Burrito 7 35 6 222
banana 1 23 0 96
2 yoghurts 6 30 0 144
Nykstukas 6 14 11 179
Eat Natural cashew bar 3 20 12 200
Total 117 180 105 2133

 

 

Day 29

 

Rest Day

14/08/16 P C F Cals
30g protein, apple, 60g PB 35 26 28 496
4 eggs 30 0 24 336
2 peanut protein bar 20 28 26 426
Turkey and Cheese Turnover with Avocado 40 5 33 477
banana 1 23 0 96
Total 126 82 111 1831

 

 

Day 30

 

Rest Day

15/08/16 P C F Cals
90g oats, 2 eggs 24 54 18 474
Pepperoni Pizza 40 94 34 842
500ml semi-skimmed milk 17 22 9 237
2 pieces toast w butter 10 30 10 250
Total 91 200 71 1803

 

 

Progress Video: Day Thirty One

I would say my arms look a tiny bit thicker and i’m looking leaner despite taking creatine after ever session. I tried to get the lighting the same but that’s making it hard to get an exact comparison.

I weigh almost exactly the same, but I reckon my body fat is down and muscle mass up. As you can see from my diet i’m trying to carb cycle (higher carb weight days, low carb rest days), I’m not super-strict but I have staples like peanut butter, eggs, oats, chicken that feature heavily. If I wanted to increase my mass the first thing i’d do would be to increase carbs around my workouts.


Day 31

*Deadlift rest week*

*Legs feel heavy so no hip thrusts today*

Bent Over Row

3 x 8 x 67.5kg  [3 mins]

One Arm Row3 x 10 x 32.5kg  [2 mins]

Good Morning

3 x 12 x 30kg  [90 secs]

Hex Bar Shrugs

3 x 10 x 60kg  [2 mins]

One Arm DL Iso Hold

2 x 30 secs x 30kg

16/08/16 P C F Cals
90g oats, 1 egg 17 54 12 392
Pre WO dextrose 0 15 0 60
orange 0 15 0 60
160g chicken, 90g brown rice 46 69 7 523
Chicken Sandwich 25 40 22 458
30g protein, apple, 40g walnuts 28 30 25 457
Total 116 223 66 1950

 

 

Day 32

Chin Ups

3 x 10 [3 mins]

BB Curl Wide Grip

3 x 6 x 37.5kg  [2.5 mins]

DB Zottmann Curls

3 x 8 x 12.5kg  [2 mins]

Incline DB Curl

2 x 12 x 9.5kg  [75 secs]

Concentration Curl

1 x 10 x 9.5kg

Hanging Leg Raise

12,12,10,11

 

17/08/16 P C F Cals
90g oats, 2 eggs 24 54 18 474
PWO 30g protein, 1 apple 23 26 1 205
500ml semi-skimmed milk 17 22 9 237
Beans & Mackerel 38 50 18 514
Pulled Pork Sandwich 25 40 22 458
Beefburger (work BBQ) 32 35 18 430
Total 159 227 86 2318

 

 

Day 33

Back Squat

5 x 3 x 122.5kg* [4 mins] (belt)

Rear Leg Elevated Split Squat

2 x 8 x 60kg  [2 mins]

One Arm DB Bench Press

2 x 10 x 25kg  [2 mins]

*meant to use 125kg but miscalculated

18/08/16 P C F Cals
2 Apples & 60g PB 24 50 36 620
90g oats, 2 eggs 24 54 18 474
orange 0 15 0 60
160g chicken, 80g quinoa, tomatoes 48 53 8 476
2 pcs toast w spread 8 30 9 233
mackerel 18 0 18 234
Total 122 202 89 2097

 

 

Day 34

Gym Challenge (For Work)

Plank 3 mins 21 secs

Pullups (5 mins total) – 14,8,5,4,4,6  [41]

Press ups (5 mins total) – 20,20,17,11,8,7,13,14  [110]

Lunges (10kg per hand, 5 mins) – 124

Chest Flyes

3 x 12 x 10kg  [90 secs]

Skull Crushers

3 x 12 x 25kg  [2 mins]

19/08/16 P C F Cals
90g oats, 2 eggs 24 54 18 474
Coffee, 25g butter 0 0 20 180
PWO 30g protein, 1 apple 23 26 1 205
500ml whole milk 16 24 5 205
nut bar 10 14 13 213
tuna pie 35 30 25 485
2x toast, peanut butter, apple 20 55 20 480
Total 128 203 102 2242

 

 

Day 35

 

Rest Day

20/08/16 P C F Cals
Beans & eggs 50 56 26 658
Dark Choc Eat Natural Bar 2 25 10 198
Protein Bar 21 38 8 308
banana 1 23 0 96
Pulled Pork Sandwich 25 40 22 458
Total 99 182 66 1718

 

 

Day 36

Rest Day

21/08/16 P C F Cals
200g total yoghurt, strawbs 21 16 0 148
Croissant 5 26 12 232
30g protein, apple, 40g PB 35 26 19 415
5 eggs 37.5 0 30 420
nut bar 10 14 13 213
nut bar 10 14 13 213
500ml whole milk 16 24 5 205
Total 134.5 120 92 1846

 

 

Day 37

Hex Bar Deadlift

5 x 5 x 145kg (5 mins)

Bent Over Row

3 x 8 x 70kg  [3 mins]

One Arm Row

3 x 10 x 32.5kg  [2 mins]

Good Morning

3 x 12 x 30kg  [90 secs]

One Arm DL Iso Hold

2 x 25 secs x 32.5kg

 

22/08/16 P C F Cals
200g FF total yoghurt, strawbs, coconut 10g 19 16 16 284
90g oats, banana 9 77 7 407
Banana sandwich 8 53 9 325
Pizza + chicken + cheese 52 108 36 964
Total 88 254 68 1980

 

 

Day 38

 

Rest Day

23/08/16 P C F Cals
200g FF total yoghurt, strawbs, coconut 10g 19 16 16 284
30g protein, apple, 50g PB, 45g oats 40 53 23 579
sausage roll, chicken wing 45 18 25 477
500ml whole milk 16 24 5 205
500ml whole milk 16 24 5 205
Total 136 135 74 1750

 


Day 39

Chin Ups

3 x 10 [3 mins]

Hex Bar Shrugs

8,10,10 x 70kg [2 mins]

BB Curl Wide Grip

6,5,6 x 40kg  [2.5 mins]

DB Zottmann Curls

3 x 8 x 12.5kg  [2 mins]

Incline DB Curl

2 x 12 x 9.5kg  [75 secs]

Concentration Curl

1 x 10 x 9.5kg

Hanging Leg Raise

4 x 10

24/08/16 P C F Cals
200g FF total yoghurt, strawbs, coconut 10g 19 16 16 284
Banana sandwich 8 53 9 325
PWO 30g protein, 1 apple 23 26 1 205
Ice lolly 0 12 0 48
160g chicken, 90g brown rice 46 69 7 523
Chicken & Potatoes 35 35 6 334
brazil nuts 50g 7 6 33 349
Total 138 217 72 2068

 

 

Day 40

Box Jumps, 5

Back Squat

5 x 90kg, 5 x 105kg, 5 x 120kg

RLESS

4 x 10 x 60kg  [3 mins]

25/08/16 P C F Cals
200g FF total yoghurt, strawbs, coconut 10g 19 16 16 284
90g oats, 2 eggs 24 54 18 474
Ice lolly 0 12 0 48
orange 0 15 0 60
120g pasta, 160g chicken 48 80 7 575
Apple & 60g PB 24 25 36 520
Total 115 202 77 1961

 

 

Day 41

Incline Bench (BB)

3 x 6 x 72.5kg  [3 mins]

Incline Bench (DB)

8,8,6 x 27.5kg  [2 mins]

Chest Flyes

3 x 12 x 10kg  [90 secs]

Close Grip Bench Press

3 x 8 x 60kg  [3 mins]

Skull Crushers

3 x 12 x 25kg  [2 mins]

Pushups

15,10  [60 secs]

DB Kickback (short ISO)

8, 12 x 3kg  [60 secs]

26/08/16 P C F Cals
200g FF total yoghurt, strawbs, coconut 10g 19 16 16 284
90g oats, 2 eggs 24 54 18 474
prew wo 30g dextrose 0 30 0 120
orange 0 15 0 60
160g chicken, 90g brown rice 46 69 7 523
Potatoes and fish (¼ serving) 15 30 2 198
Fish Fingers & alphabites 27 93 43 867
Total 131 307 86 2526

 

 

Day 42

 

Rest Day

27/08/16 P C F Cals
200g FF total yoghurt,banana, coconut 10g 19 23 16 312
30g protein, apple, 60g PB 35 26 28 496
4 eggs 30 0 24 336
500ml whole milk 16 24 5 205
Protein Bar 20 24 7 239
Total 120 97 80 1588

 

 

Day 43

 

Rest Day

28/08/16 P C F Cals
Beans, 4 eggs, 2x toast 58 86 27 819
3x eat natural yoghurt bar 9 60 30 546
Protein Bar 20 24 7 239
Apple & 40g PB 12 25 18 310
Total 99 195 82 1914

 

 

Day 44

 

Rest Day

29/08/16 P C F Cals
90g oats, 2 eggs 24 54 18 474
BBQ – cous cous, chicken 28 12 4 196
BBQ – tuna steak, sausages 35 0 18 302
ice cream 1 scoop & strawberries 4 36 11 259
nuts 2 2 7 79
Total 93 104 58 1310

 

 

Day 45

Hex Bar Deadlift

5 x 3 x 155kg [4.5 mins]

Bent Over Row

3 x 8 x 70kg  [3 mins]

One Arm Row

3 x 10 x 32.5kg  [2 mins]

Barbell Shrugs

3 x 10 x 70kg  [2 mins]

Good Morning

3 x 12 x 30kg  [90 secs]

30/08/16 P C F Cals
4 eggs 30 0 24 336
2 pcs toast w spread 8 30 9 233
2 pcs bread, PB 18 30 20 372
tuna, 90g rice 32 74 9 505
orange, pre WO 0 30 0 120
ice lolly x 2 0 24 0 96
PWO 30g protein, 1 apple 23 26 1 205
Total 111 214 63 1867

 

 

Day 46

Chin Ups

3 x 10 [3 mins]

BB Curl Wide Grip

3 x 6 x 40kg  [3 mins]

BB Curl Narrow Grip

3 x 8 x 35kg  [2 mins]

One Arm Preacher Curl

3 x 10 x 10kg

Hanging Leg Raise

4 x 10

31/08/16 P C F Cals
200g FF total yoghurt, strawbs, coconut 10g 19 16 16 284
4 eggs & 2 slice gouda cheese 34 0 38 478
2 pcs toast w spread 8 30 9 233
orange 0 15 0 60
¾ pizza, full toppings 38 72 34 746
500ml whole milk 16 24 5 205
Total 115 157 102 2006

 

 

Day 47

 

Rest Day

01/09/16 P C F Cals
200g FF total yoghurt, strawbs, coconut 10g 19 16 16 284
4 eggs & 2 slice gouda cheese 34 0 38 478
30g protein, apple, 60g PB 35 26 28 496
2 pcs toast w spread 8 30 9 233
mackerel 18 0 16 216
Chicken, Sweet Potato, Veg 30 40 6 334
Total 144 112 113 2041

 

 

Day 48

Back Squat

3 x 97.5kg, 3 x 112.5kg, 3 x 127.5kg

RLESS

10,10,10,5 x 62.5kg  [3 mins]

One Arm DB Bench

2 x 10 x 25kg

02/09/16 P C F Cals
90g oats, 2 eggs 24 54 18 474
pineapple 0 25 0 100
Chicken, Sweet Potato, Veg 30 40 6 334
2 pcs toast w spread 8 30 9 233
mackerel 18 0 16 216
Apple & 40g PB 12 25 18 310
Total 92 174 67 1667

 

 

Day 49

Clap Push-ups

3 x 8

Incline Bench (BB)

1 x 80kg

3 x 6 x 72.5kg  [3 mins]

Incline Bench (DB)

8,8,7 x 27.5kg  [2 mins]

Chest Flyes

3 x 9 x 12.5kg  [90 secs]

Close Grip Bench Press

3 x 8 x 60kg  [3 mins]

Skull Crushers

3 x 12 x 25kg  [2 mins]

Pushups

10,10,6 [60 secs]

DB Kickback (short ISO)

3 x 12 x 3kg  [60 secs]

03/09/16 P C F Cals
90g oats, 2 eggs 24 54 18 474
2 pcs toast w spread 8 30 9 233
mackerel 18 0 16 216
orange 0 15 0 60
PWO 30g protein, 1 apple 23 26 1 205
fish fingers & alphabites 30 86 29 725
Total 103 211 73 1913

 

 

Day 50

Rest Day

04/09/16 P C F Cals
30g protein, apple, 60g PB 35 26 28 496
Protein Bar 20 24 7 239
500ml whole milk 16 24 5 205
Chicken Kofta Wrap 53 80 15 667
green tea 0 0 0 0
Apple & 40g PB 12 25 18 310
Total 136 179 73 1917

 

 

Day 51

Hex Bar Deadlift

5 x 1 x 165kg [4.5 mins]

Bent Over Row

3 x 8 x 70kg  [3 mins]

One Arm Row

3 x 10 x 32.5kg  [2 mins]

Hex Bar Shrugs

3 x 10 x 80kg  [2 mins]

Good Morning

3 x 10 x 35kg  [90 secs]

ISO DL Suitcase Hold

2 x 30 secs x 32.5kg

05/09/16 P C F Cals
orange, pre WO 0 30 0 120
10g amino acids 10 0 0 40
500ml whole milk 16 24 5 205
Mackerel and Bagel w spread 26 44 22 478
2 nut bars 20 28 26 426
Salmon Pastry and Broccoli 32 25 35 543
Total 104 151 88 1812

 

 

Day 52

Weighted Chin Ups

8 x 5kg, 2 x 6 x 10kg [3 mins]

BB Curl Wide Grip

3 x 6 x 40kg  [3 mins]

BB Curl Narrow Grip

3 x 8 x 35kg  [2 mins]

One Arm Preacher Curl

3 x 10 x 10kg

Hanging Leg Raise

5 x 10

06/09/16 P C F Cals
200g total yoghurt, strawbs 21 16 0 148
90g oats, 2 eggs 24 54 18 474
banana 1 23 0 96
Mackerel and Bagel w spread 26 44 22 478
Apple & 40g PB 12 25 18 310
2 pcs bread, 1 banana 7 51 6 286
40g peanut butter 12 5 18 230
Total 103 218 82 2022

 

 

Day 53

Rest Day

07/09/16 P C F Cals
Green Tea with Lemon 0 0 0 0
200g FF total yoghurt, strawbs, coconut 10g 19 16 16 284
5 eggs & 3 slice gouda cheese 43 0 51 631
Nando Butterfly Chicken, rice, corn 67 61 22 710
Bitburger non-alc beer 1 18 0 76
Total 130 95 89 1701

 

 

Day 54

Back Squat

5 x 105kg, 3 x 120kg, 2 x 135kg

More Back Squats

4 x 8 x 100kg [4 mins]

One Arm DB Bench

2 x 10 x 25kg

08/09/16 P C F Cals
90g oats, 1 egg 17 54 12 392
banana 1 23 0 96
banana 1 23 0 96
White rice 100g, 160g chicken 48 79 7 571
PWO 30g protein, 1 apple 23 26 1 205
Apple & 60g PB 24 25 36 520
Total 114 230 56 1880

 

 

Day 55

Clap Push-ups

3 x 8

Incline Bench (BB)

1 x 80kg

3 x 6 x 72.5kg  [3 mins]

Incline Bench (DB)

8,8,8 x 27.5kg  [2 mins]

Chest Flyes

3 x 10 x 12.5kg  [90 secs]

Close Grip Bench Press

3 x 8 x 60kg  [3 mins]

Skull Crushers

3 x 12 x 25kg  [2 mins]

Pushups

10,10,9 [60 secs]

DB Kickback (short ISO)

2 x 12 x 3kg  [60 secs]

09/09/16 P C F Cals
200g FF total yoghurt, strawbs, coconut 10g 19 16 16 284
2 pcs bread, 1 banana 7 51 6 286
500ml whole milk 16 24 5 205
Ice lolly 0 12 0 48
Orange Juice 300ml (I had to!) 2 30 0 48
Wedding food – duck, chicken & pots, dessert 68 48 45 869
200g FF total yoghurt, strawbs, coconut 10g 19 16 16 284
Total 131 197 88 2024

 

 

Day 56

Rest Day

10/09/16 P C F Cals
Big Mac and Large Fries 31 98 47 939
3x eat natural yoghurt bar 9 60 30 546
Protein Bar 20 24 7 239
Chicken & Potatoes 39 28 11 367
Total 99 210 95 2091

 

 

Day 57

8.5 mile cycle

11/09/2016 P C F Cals
200g FF total yoghurt, strawbs, coconut 10g 19 16 16 284
Bagel & spread 8 44 8 280
banana 1 23 0 96
White rice 100g, 160g chicken, cheese 48 79 21 697
lasagna 21 45 15 399
banana 1 23 0 96
Total 98 230 60 1852

 

 

Day 58

Bent Over Row

3 x 8 x 70kg  [3 mins]

One Arm Row

3 x 10 x 35kg  [2 mins]

Hex Bar Shrugs

3 x 10 x 80kg  [2 mins]

RDL

2 x 12 x 60kg  [90 secs]

 

12/09/16 P C F Cals
Smoothie (coconut oil, protein powder, walnuts) 16 6 23 295
90g oats, 2 eggs 24 54 18 474
PWO 30g protein, 1 apple 23 26 1 205
4x granola squares 16 144 60 1180
Pain au chocolat 4 26 12 228
Total 83 256 114 2382

 

 

Day 59

Weighted Chin Ups

6,8,6 x 10kg [3 mins]

BB Curl Narrow Grip

3 x 6 x 40kg  [3 mins]

Alternate DB Curl

3 x 8 x 15kg  [2 mins]

Concentration Curl

3 x 12 x 10kg [30 seconds]

Hanging Leg Raise

4 x 10

13/09/16 P C F Cals
Smoothie (coconut oil, protein powder, walnuts) 16 6 23 295
200g FF total yoghurt, strawbs, coconut 10g 19 16 16 284
90g oats, 2 eggs 24 54 18 474
2 pcs bread, 1 banana 7 51 6 286
Nykstukas 6 14 11 179
Nykstukas 6 14 11 179
PWO 30g protein, 1 apple 23 26 1 205
 
Total 101 181 86 1902

 


Day 60

Rest Day

14/09/16 P C F Cals
200g FF total yoghurt, strawbs, coconut 10g 19 16 16 284
Nykstukas 6 14 11 179
orange 0 15 0 60
2 pcs bread, 1 banana 7 51 6 286
40g peanut butter 12 5 18 230
PWO 30g protein, 1 apple 23 26 1 205
2 pcs toast w spread 8 30 9 233
mackerel 18 0 18 234
500ml whole milk 16 24 5 205
Ice lolly 0 12 0 48
Total 109 193 84 1964

 


Progress Video: Day Sixty One

Over the sixty days I put on HALF AN INCH to my upper arms. I felt like my UPPER CHEST filled out a bit and particularly noticed my TRICEPS were thicker.

This was all on a calorie MAINTENANCE phase. I actually LOST 1kg throughout the two months. You can get “bigger” arms if you have a higher body fat, as that layer of fat will push the tape measure that bit further. If you compare to the first video I think you’ll agree my arms have greater DEFINITION as well as SIZE.

Points To Consider

If you bring intensity to every workout, and structure it to increase the volume on the body part you want to hit, you SHOULD SEE RESULTS.

You don’t have to eat 200 grams of Protein a day to gain muscle. The Supplement Industry is trying to convince you to buy their product, so will EXAGGERATE YOUR NEEDS.

The Fundamentals behind how I structure my arm training can be found here – you don’t necessarily have to copy my exact workout.

I hope you find something useful from this, best of luck with your own training!