Caporegime
You look like a bench Dom Littlewood there fella 
OcUK Health Seekers: Post your progress pics
- Thread starter Freefaller
- Start date
If I looked as stocky as you in my 40s I'd be a very happy man! 
Love the TV!!!!
Love the TV!!!!
Caporegime
LiE your back keeps getting better and better, insane width its truely Bane-Esk!
I know i said i would stay under wraps untill May, but heres a quick snap following yesterdays shoulder session - still technically under wrap.
Just want to show progress is being made and my physique is certaintly not stagnant.
note yes LiE anabolic lighting
I know i said i would stay under wraps untill May, but heres a quick snap following yesterdays shoulder session - still technically under wrap.
Just want to show progress is being made and my physique is certaintly not stagnant.
note yes LiE anabolic lighting
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Caporegime
Really cannot wait for my shoulders to get some development like yours, really annoys me.
Also, don't shake the camera when taking the pic
Also, don't shake the camera when taking the pic
Caporegime
lol kai, why is it so blurry?
Arms are looking solid there. I've nothing against anabolic lighting tbh, it allows for a clearer picture of the developed muscles. No point taking pictures in poor light that show nothing.
Arms are looking solid there. I've nothing against anabolic lighting tbh, it allows for a clearer picture of the developed muscles. No point taking pictures in poor light that show nothing.
Associate
New to the forum guys, basically I'm a Freelance Graphic Design student and it's hopefully going to turn into a career. And I didn't want to be really seen as your stereotypical I.T 'Geek' so I decided to start the gym 6 weeks ago and this is where I'm at now! ( I have around 3500 calories per day including 1 pint of weight gainer w/ milk & I go to the gym for 2 hours for 4-5 days a week ) P.S - Feedback would be great.
Caporegime
You spend 10 hours a week in the gym? What are you doing all that time?
Associate
On average I'll spend DAY 1 - doing cardio e.g. 30 mins jogging at around 12MPH, 30 mins on the rowing machine and a quick 15 minute session doing my biceps - Pyramids, 11KG dumbells. 15 - 20 MINUTE TOTAL OF RESTS INBETWEEN.
DAY 2 - I'll spend an hour on my biceps doing Pyramids on a Bench 11KG again, 5 sets of 10 reps on 30KG on the W bar. Then 20 mins on my triceps on 20KG, 20 mins doing 5 sets of 10 pullups to finish. 15 - 20 MINUTE TOTAL OF RESTS INBETWEEN.
DAY 3 - I'll really push myself doing shrugs on 60KG, 6 sets of 10, then 2 set on 70KG. That takes around 40 minutes. 30 minutes on my abs doing the 'chair leg raise' and then 30 minutes training my legs, pushing around 70KG 5 sets of 10. Then a final set of 20. 15 - 20 MINUTE TOTAL OF RESTS INBETWEEN.
DAY 4 - I'll spend an hour purely focused on the Cable crossover machine, 5 sets of 10 on 20KG on my biceps - 5 sets of 10 on 15KG on my triceps - 5 sets of 15 on the overhead bar pull on 40KG for my Lats. Then I'll spend 30 minutes bench pressing, starting on 30KG working my way up 5kg at a time to 50KG (only doing 5 on 50 though) and the remaining 20 mins doing 50 leg lifts for my abs.15 - 20 MINUTE TOTAL OF RESTS INBETWEEN.
DAY 5 - Full hour on benching, lifting as much as possible towards the end trying at least 1 rep on 60KG. then I'll train my legs again for 30 mins, 5 set of 10 on 70KG. 15 - 20 MINUTE TOTAL OF RESTS INBETWEEN.
**I Jog for around 20 minutes to the gym and back every time I go so that's my warm up done before I even reach the gym
I eat 6 small meals throughout the day OR 2 large meals with 2 small snacks BOTH with a pint of weight gainer EVERY DAY.
DAY 2 - I'll spend an hour on my biceps doing Pyramids on a Bench 11KG again, 5 sets of 10 reps on 30KG on the W bar. Then 20 mins on my triceps on 20KG, 20 mins doing 5 sets of 10 pullups to finish. 15 - 20 MINUTE TOTAL OF RESTS INBETWEEN.
DAY 3 - I'll really push myself doing shrugs on 60KG, 6 sets of 10, then 2 set on 70KG. That takes around 40 minutes. 30 minutes on my abs doing the 'chair leg raise' and then 30 minutes training my legs, pushing around 70KG 5 sets of 10. Then a final set of 20. 15 - 20 MINUTE TOTAL OF RESTS INBETWEEN.
DAY 4 - I'll spend an hour purely focused on the Cable crossover machine, 5 sets of 10 on 20KG on my biceps - 5 sets of 10 on 15KG on my triceps - 5 sets of 15 on the overhead bar pull on 40KG for my Lats. Then I'll spend 30 minutes bench pressing, starting on 30KG working my way up 5kg at a time to 50KG (only doing 5 on 50 though) and the remaining 20 mins doing 50 leg lifts for my abs.15 - 20 MINUTE TOTAL OF RESTS INBETWEEN.
DAY 5 - Full hour on benching, lifting as much as possible towards the end trying at least 1 rep on 60KG. then I'll train my legs again for 30 mins, 5 set of 10 on 70KG. 15 - 20 MINUTE TOTAL OF RESTS INBETWEEN.
**I Jog for around 20 minutes to the gym and back every time I go so that's my warm up done before I even reach the gym
I eat 6 small meals throughout the day OR 2 large meals with 2 small snacks BOTH with a pint of weight gainer EVERY DAY.
Caporegime
Well, congrats you leaned out a bit. Now time to put some mass on buddy
Soldato
Biceps.
Man of Honour
Err day is biceps day
Soldato
Every day is Arms day
Caporegime
You three still drunk?
Soldato
Making all kinds of gains
tips:
Drop the cardio, you are trying to add some mass.
Get a structure training plan with body splits - see Steedie thread
Mass shakes are a complete waste of money - try whey, oats, peanut butter with milk
On average I'll spend DAY 1 - doing cardio e.g. 30 mins jogging at around 12MPH, 30 mins on the rowing machine and a quick 15 minute session doing my biceps - Pyramids, 11KG dumbells. 15 - 20 MINUTE TOTAL OF RESTS INBETWEEN.
DAY 2 - I'll spend an hour on my biceps doing Pyramids on a Bench 11KG again, 5 sets of 10 reps on 30KG on the W bar. Then 20 mins on my triceps on 20KG, 20 mins doing 5 sets of 10 pullups to finish. 15 - 20 MINUTE TOTAL OF RESTS INBETWEEN.
DAY 3 - I'll really push myself doing shrugs on 60KG, 6 sets of 10, then 2 set on 70KG. That takes around 40 minutes. 30 minutes on my abs doing the 'chair leg raise' and then 30 minutes training my legs, pushing around 70KG 5 sets of 10. Then a final set of 20. 15 - 20 MINUTE TOTAL OF RESTS INBETWEEN.
DAY 4 - I'll spend an hour purely focused on the Cable crossover machine, 5 sets of 10 on 20KG on my biceps - 5 sets of 10 on 15KG on my triceps - 5 sets of 15 on the overhead bar pull on 40KG for my Lats. Then I'll spend 30 minutes bench pressing, starting on 30KG working my way up 5kg at a time to 50KG (only doing 5 on 50 though) and the remaining 20 mins doing 50 leg lifts for my abs.15 - 20 MINUTE TOTAL OF RESTS INBETWEEN.
DAY 5 - Full hour on benching, lifting as much as possible towards the end trying at least 1 rep on 60KG. then I'll train my legs again for 30 mins, 5 set of 10 on 70KG. 15 - 20 MINUTE TOTAL OF RESTS INBETWEEN.
**I Jog for around 20 minutes to the gym and back every time I go so that's my warm up done before I even reach the gym
I eat 6 small meals throughout the day OR 2 large meals with 2 small snacks BOTH with a pint of weight gainer EVERY DAY.
Wowsers you waste a lot of time in the gym, 40 minutes on shrugs, 30 on abs
. All that cardio you're doing is totally counter productive to your goal as well.As already suggested, get yourself a proper routine if you want to make real progress. At the moment you basically do a pick n mix everytime you go to the gym.