OcUK Health Seekers: Post your progress pics

AlanJ · 16 Jan 2012 at 14:51

cheers chaps. Finding it hard to produce half decent traps, Im training them quite often with heavy high reps just not growing!

MoNkeE · 16 Jan 2012 at 14:57

What do you do to hit them?

AlanJ · 16 Jan 2012 at 15:03

Rotating shrugs dumbbell, and shrugs using a hammer chest machine flat bench 120kg total.

20 x 4sets

milgo · 16 Jan 2012 at 15:05

AlanJ you look really good for only 8 months.

Personally I have always found upper traps respond well to heavy or explosive pulls. So heavy deadlifting, power clean, hang clean and high pull.

MoNkeE · 16 Jan 2012 at 15:09

Pull Ups, Shrugs and Hang Cleans would be my suggestions, particularly hang cleans.

Milgo, I'd go with hang cleans rather than power cleans, as more of the power used to shift the weight will come from the shrug then

AlanJ · 16 Jan 2012 at 15:11

Thanks for the advice MoNkeE & milgo. Back to the gym this evening so will give them a try

MoNkeE · 16 Jan 2012 at 15:18

If you've not done them before, do a YouTube search for Hang Cleans. They're not the most complex thing in the world but you really need to know the form in order to avoid injury. Further to that, it's actually quite difficult practising with light weight, as it becomes so light, you smash your own face in

milgo · 16 Jan 2012 at 15:33

Yep, I hurt my wrists a few times initially when I failed to get under the bar correctly. Just remember to pull and then get under the bar. I have seen people reverse curl before. You don't want your forearms working other than on grip.

Lol monkee chin strikes happen far to often to me. Especially with high pulls.

MoNkeE · 16 Jan 2012 at 15:34

I had no chance of a chin strike this morning cleaning 60kg up for front squats. I'mma have to start using the rack soon as there's no chance I can clean 70kg+ I don't think!

milgo · 16 Jan 2012 at 15:37

Heh. You can do front squats with a proper clean grip then? Wish I could :'(

Delvis · 16 Jan 2012 at 15:38

My arms just don't work that way, they have to be 'out' more

MoNkeE · 16 Jan 2012 at 15:39

Yeah, my wrists can handle it, and my fingers are double jointed more or less, so plenty of flexibility there

Mansize_tissue · 16 Jan 2012 at 18:26

Very impressive AlanJ, especially for 8 months work; you must be doing something right!

Batf1nk · 16 Jan 2012 at 18:32

Agreed. Same height and weight as me as well. Jealous tbh!

Delvis · 16 Jan 2012 at 19:05

Batf1nk said:
Agreed. Same height and weight as me as well. Jealous tbh!

Oh please, you're hardly 'small'

Batf1nk · 16 Jan 2012 at 19:37

I feel small! Lol. I deffo ain't big though.

Wonder if I'll reach a point when I'm happy? :confused:

I hope so!

AlanJ · 16 Jan 2012 at 19:51

Cheers for the positvie comments chaps

Delvis · 16 Jan 2012 at 19:55

Batf1nk said:
I feel small! Lol. I deffo ain't big though.

Wonder if I'll reach a point when I'm happy? I hope so!

You should do man, you've got some good mass to you already.

Just uploading this for personal comparison: Time frame is Nov-2011 to Jan-2012

Not much difference, if any, this is with an increase in calories and macros

EDIT: Back shot as well

King Damager · 16 Jan 2012 at 20:00

Stomach seems to have seen the biggest difference....

I mean excluding the much better taste in underwear... You certainly look chunkier. And in a 2 months ish, I wouldn't expect to see the largest change, although perhaps better than yours :s

kd

MoNkeE · 16 Jan 2012 at 20:02

You're getting that V Taper coming along man

and your bicep peaks are deffo bigger than mine

long biceps yo