OCUK Body Builders: Post your Pics!

Chong Warrior · 8 Mar 2008 at 20:00

Morba said:
hold the **** on a moment. this is bodybuilders: post your pics, not some thread for male hair waxing products!!!

Anyone outside of SA probably thinks this thread is rather gay already, but recent post have raised the gay factor by 5!!

Agreed... my testes just shrunk by 10% after reading all this crap hahaha!!

LiE · 8 Mar 2008 at 20:07

You guys deny it now, but deep down I know you all want to have baby smooth, hair free body

@Freefaller: Yea I consider myself a hard gainer. Before I started weight training I was one of those people who could eat anything and not put on weight. The reason I started the gym in the first place was to put on some 'clean' size and look better. I've been training for quite a few years now but many of those years were with poor diet and lack of knowledge. Only in the last 10 months have I really been on the ball and seen some size increases.

Freefaller · 8 Mar 2008 at 20:49

Similar to me it's only bee the last year or so that I've actually started to see some definition and rewards to my training.

Keep it up mate you're looking good.

Killa_ken · 8 Mar 2008 at 21:45

msm, your bodyfat is a joke.

LiE · 8 Mar 2008 at 22:54

lol I want it to be lower eventually.

ethos · 8 Mar 2008 at 23:01

msm722 said:
lol I want it to be lower eventually.

Concentrate on packing more mass!!!

Lower bodyfat than that is for people with illnesses or on stage

Looking good mate, keep it up.

LiE · 9 Mar 2008 at 13:27

ethos said:
Concentrate on packing more mass!!!

Lower bodyfat than that is for people with illnesses or on stage

Looking good mate, keep it up.

I am. Losing a bit more body fat would be the final stage of completing my body.

megatron · 9 Mar 2008 at 22:03

msm722 said:
I am. Losing a bit more body fat would be the final stage of completing my body.

I did a pic the other day, glad I didn't post it now. Can't compete with your definition. I've been told I look like a body builder, which is nice cause I've been at it 9 yrs about now. Currently between 13.5-14 stone. Worried not getting as many meals in as Im used to in future. Was eating quite often with stuff I'd bunged in an iron pan.

megatron said:
Bear in mind I havent been to the gym in 3years! ...
Im 5'9, 11.5 to 12st.

RoboCod · 11 Mar 2008 at 18:01

Guys I was wondering if you would mind taking a look at my regime and giving me any pointers:

Monday

Pectoralis Major, Bench Press, Barbell
Latissimus Dorsi, Chin up , Assisted
Pectoralis Major, Incline Bench Press , Dumbbell
Back General, Bent Over Row, Barbell
Pectoralis Major, Bench fly, Dumbbell
Trapezius, Shrug, Barbell

Wednesday

Quadriceps, Squat, Barbell
Hamstrings, Straight leg Deadlift, Barbell
Calves (General), Calf Raise, Barbell
Calves (Soleus), Seated Calf Raise, Barbell
Abdominals, Push Crunch, Dumbbell
Obliques, Side Bend, Dumbbell

Thurs

Anterior Deltoid, Shoulder Press, Dumbbell
Lateral Deltoids, Upright Row, Barbell
Posterior Deltoid, Lying Rear Delt Row, Dumbbell
Triceps Brachii, Skull Crusher, Barbell
Biceps Brachii, Curl, Dumbbell
Wrist Flexors, Wrist Curl, Barbell

Is there anywhere I could improve? I have problems attempting the seated calf raise in the gym. Could easily substitute with Dumbbell I suppose but I prefer the bar.

Stats wise I'm 6'3 and a healthy shade over 14st. Not sure on actual BF, but it's pretty low.

Cheers

Styles · 11 Mar 2008 at 21:03

A bit all over the place, how are you splitting the days up?

RoboCod · 11 Mar 2008 at 22:01

Styles said:
A bit all over the place, how are you splitting the days up?

How do you mean fella?

The week is simply divided into days focussed on different areas i.e. Mon = Chest & Back, Wed = Legs & Abs, Thur = Shoulders & Arms. Is there a better approach?

Styles · 11 Mar 2008 at 22:04

Definately,

Mon - Chest/Bi's or Tri's

Wed - Back/Bi's or Tri's

Fri - Legs/Shoulders

That would be much better, with calves and ab training added in twice a week.

Chong Warrior · 11 Mar 2008 at 22:13

Styles said:
Definately,

Mon - Chest/Bi's or Tri's

Wed - Back/Bi's or Tri's

Fri - Legs/Shoulders

That would be much better, with calves and ab training added in twice a week.

Very similar to how I've split mine up.

Mon - Legs/Shoulders

Wed - Chest/Bi's

Fri - Back/Tri's

My thinking is to keep Squats & RDL's on legs day (and HC2PP for shoulders) as far apart as possible from deadlifts on back day.

Styles · 11 Mar 2008 at 22:16

Spot on. That's how I would do mine, only difference is I will tend to try and put my weaker bodypart on the Monday, mixing it up every couple of weeks.

How are you finding the split?

RoboCod · 11 Mar 2008 at 22:19

Makes sense, but HC2PP, whats that!?

Latissimus Dorsi - best exercise for this? My back is lacking.

Chong Warrior · 11 Mar 2008 at 22:19

Only just finished my first week. Very enjoyable to hit a muscle group 3 times in one session, although it's taking me a little while to blast through the pain lol

I really like the look of this routine, it's very fluid and gives me lots of freedom... a welcome breath of fresh air after the rigid fullbody workouts I've been doing. Always good to change things up!

Chong Warrior · 11 Mar 2008 at 22:20

Captain Planet said:
Makes sense, but HC2PP, whats that!?

Latissimus Dorsi - best exercise for this? My back is lacking.

Hang Clean 2 Push Press - The daddy of shoulder destroyers

Lats? - Chins, Rows and Deadlifts.

RoboCod · 11 Mar 2008 at 22:27

Chong Warrior said:
Only just finished my first week. Very enjoyable to hit a muscle group 3 times in one session, although it's taking me a little while to blast through the pain lol

I really like the look of this routine, it's very fluid and gives me lots of freedom... a welcome breath of fresh air after the rigid fullbody workouts I've been doing. Always good to change things up!

Could you give us a break down of each day?

Chong Warrior said:
Hang Clean 2 Push Press - The daddy of shoulder destroyers

Ah. Looks like I'd hurt myself attempting that. I'd need some professional guidance in the gym first before attempting methinks.

Chong Warrior · 11 Mar 2008 at 22:53

Captain Planet said:
Could you give us a break down of each day?

Monday - Quads, Hams, Delts
Squats - 3/5 sets - 6/8 reps - 90/120 sec rest
HC2PP - 3/5 sets - 6/8 reps - 90/120 sec rest
RDL's - 3/5 sets - 6/10 reps - 60/120 sec rest
Leg Press - 3/4 sets - 6/10 reps - 60/120 sec rest
Lean away 1-arm lat Raises - 2/3 sets - 12/20 reps - 30/45 sec rest
Rear Raises - 2/3 sets - 12/20 reps - 30/45 sec rest

Wednesday - Chest & Biceps
Gironda Dips - 3/5 sets - 6/8 reps - 90/120 sec rest
Incline DB Bench - 3/4 sets - 8/10 reps - 60/90 sec rest
Flyes (alt incline & dec) - 2/3 sets - 12/20 reps - 45/60 sec rest
Preacher Curls - 3/4 sets - 6/8 reps - 90/120 sec rest
Incline Hammer Curls - 2/3 sets - 12/20 reps - 30/45 sec rest
Calf Raises - 2/3 sets - 12/20 reps - 30/45 sec rest

Friday - Back & Triceps
Deadlifts - 4/6 sets - 4/8 reps - 90/180 sec rest
BOR's - 3/5 sets - 6/8 reps - 90/120 sec rest
Chins - 3/5 sets - 6/8 reps - 90/120 sec rest
Tricep Dips - 3/5 sets - 6/8 reps - 90/120 sec rest
Tricep Pressdowns - 2/3 sets - 12/20 reps - 30/45 sec rest
Seated Calf Raises - 3/4 sets - 8/12 reps - 60/90 sec rest

Saturday - Abs, Rotator Cuffs, Heart & Lungs
Sprint Bike - 1 min easy > 45 sec all out sprint = approx 12 mins total
Various Core Work - Mainly target obliques.
Treadmill - 10 mins @ 6mph ...then... 20 mins @ 3.5mph with 7% incline (aiming for 130bpm)... then a few sprints
Various Rotator Cuff Work

Also usually do some light cardio on Tuesday.

I've had to make some compromises, for example that's pretty much the first time I've ever done Leg Press in my life but I was simply too fatigued to do Front Squats aswell on that day lol

megatron · 12 Mar 2008 at 00:13

Captain Planet said:
Latissimus Dorsi - best exercise for this? My back is lacking.

I think my back is quite good. I do a back day:

Widegrip pullups (bodyweight)
3 sets (I can do 12, 6, 4 reps)

Another pull down exercise with machine weights varying grips each week

2 pulling back (as opposed to down), vary it for best results

I do shoulder work then:

45 degree lateral shoulder raise with dumbells

same at 90 degree

Use the pec deck machine in reverse on back

stomach work on machine if available

twists with machine if available.

hth!