Caporegime
Not as a result of that training specific though Delvis
I'm aware of that, but my point still stands. No he's not the biggest guy here, but he's done excellent in the time frame he has had to work with.
*** The 2013 Gym Rats Thread ***
- Thread starter Morba
- Start date
I'm aware of that, but my point still stands. No he's not the biggest guy here, but he's done excellent in the time frame he has had to work with.
Soldato
I don't think he's made much progress recently at all. I think his greatest progress has been made when he followed basic workouts and tried and tested diets. Since he got lean and done well for himself, I don't think he's made too much progress and this seems to coincide with his ridiculous choice in workouts etc..
Not to sleight the guy as I think he looks great, I'd kill to look that good. I just wish he'd stick to something he'd actually make decent gains with and get better. Rather than blowing smoke up his ass
It's clearly my day of being honest today
Not to sleight the guy as I think he looks great, I'd kill to look that good. I just wish he'd stick to something he'd actually make decent gains with and get better. Rather than blowing smoke up his ass
It's clearly my day of being honest today
Man of Honour
I guess the problem he has is the constant chopping and changing of contracts leaving him little time to settle into a decent routine. However - since he started, I agree entirely, he hasn't changed much - but he's nearing his potential naturally now in terms of huge obvious changes anyway. He's done most of the hard work. Unless he's allowed to go a little "soft" he won't really get the chance to grow as much.
Would you REALLY kill to look like that? Sure he's lean and well defined - but.... anwyay it's not fair to have a pop at him.
Would you REALLY kill to look like that? Sure he's lean and well defined - but.... anwyay it's not fair to have a pop at him.
Man of Honour
He said "conditioning" workout - once a week.
Caporegime
Would you REALLY kill to look like that? Sure he's lean and well defined - but.... anwyay it's not fair to have a pop at him.
I know it's not your dream look, but it's better than what I look like currently, along with Monkee (which I hope he doesn't mind me saying)
I believe he hasn't changed THAT much in the last few months is purely as you say down to contracts, he's not allowed to get too big, it's not what the company he is working for is looking for.
Man of Honour
Oh I'm not taking away what he's achieved - from what he used to look like to now, it's like he's a different guy. Remember the skinny waif-like pics of him originally? He looks great now compared to how he used to!
That's why you won't see much change from him now, as he's not got the time to train for mass, and his money comes from being lean rather than muscular and powerful looking. It doesn't suit his training style or his goals - and even if he makes small changes, to us the differences will be indeterminate since we have been used to seeing him make such massive progress.
That's why you won't see much change from him now, as he's not got the time to train for mass, and his money comes from being lean rather than muscular and powerful looking. It doesn't suit his training style or his goals - and even if he makes small changes, to us the differences will be indeterminate since we have been used to seeing him make such massive progress.
Soldato
21 days worth of sweet potato, £8... Fantastic!
(1 serving per day, 250g per serving)
kd
(1 serving per day, 250g per serving)
kd
Associate
Need a little advice on some glute/back discomfort please 
A few weeks ago I was going for a max deadlift and got it, I then tried a weight a little heavier and when I initiated the lift by driving my hips down to activate my glutes I felt it was a bit to heavy and like it was going to strain me but the bar never left the floor. A few minutes later there was a little discomfort just above my left glute but I continued on with the workout and felt fine.
The next day I was splitting logs and when bending down with my right hand to pick up logs I could feel a little niggle about and inch or two directly up from the middle of the left glute. It then started to fatigue and cause discomfort so I stopped.
A few days later I tried to do some heavy squats and I just had no power at all but there was no pain or discomfort when doing them. I then tried some deadlifts up to 140kg and did some singles and it felt a little pain/strain in the same place.
After about a week of stretching and foam rolling it felt much better and squats were fine again and there wasn't as much strain doing the same weight a few times for singles. All other exercises from split squats to glute pullthroughs. But when I stand up straight squeeze my glutes in and bend forward as far as I can when arching my back I can feel the little niggle.
Could tell me what it is and what to do about it? Don't think it's anything serious and google keeps throwing up results about sciatica which I doubt is the problem? Just want to get back to smashing more PB's asap
A few weeks ago I was going for a max deadlift and got it, I then tried a weight a little heavier and when I initiated the lift by driving my hips down to activate my glutes I felt it was a bit to heavy and like it was going to strain me but the bar never left the floor. A few minutes later there was a little discomfort just above my left glute but I continued on with the workout and felt fine.
The next day I was splitting logs and when bending down with my right hand to pick up logs I could feel a little niggle about and inch or two directly up from the middle of the left glute. It then started to fatigue and cause discomfort so I stopped.
A few days later I tried to do some heavy squats and I just had no power at all but there was no pain or discomfort when doing them. I then tried some deadlifts up to 140kg and did some singles and it felt a little pain/strain in the same place.
After about a week of stretching and foam rolling it felt much better and squats were fine again and there wasn't as much strain doing the same weight a few times for singles. All other exercises from split squats to glute pullthroughs. But when I stand up straight squeeze my glutes in and bend forward as far as I can when arching my back I can feel the little niggle.
Could tell me what it is and what to do about it? Don't think it's anything serious and google keeps throwing up results about sciatica which I doubt is the problem? Just want to get back to smashing more PB's asap
Soldato
Alright. After a few years of quite ignorantly working away at a basic 3/4 day split regime I ended up taking some time out from lifting due to personal circumstances. Now I have the time and motivation to get back on it I started back at my usual 3-day split routine. Now I'm back into that I have figured it would have been more intelligent to have researched further and used a different routine.
I haven't read too much on these forums lately but I have elsewhere and I think I'm going to go ahead with starting out a HST regime. It appears this will bring out best growth and that is what I'm aiming for (again). I'm currently putting together my exercises, but going by the bodybuilding website I might just use their suggested routine for ease to begin.
Anyone else doing HST? Any tips? (Broad I know).
Thanks.
I haven't read too much on these forums lately but I have elsewhere and I think I'm going to go ahead with starting out a HST regime. It appears this will bring out best growth and that is what I'm aiming for (again). I'm currently putting together my exercises, but going by the bodybuilding website I might just use their suggested routine for ease to begin.
Anyone else doing HST? Any tips? (Broad I know).
Thanks.
Soldato
So regards to my bad back that I posted about earlier. I've been thinking over what could've caused it and wondering if it could have been caused by my spotter. On one of my sets, I had two spotters for my squats. One of my reps was slow but definitely not out of my reach. However one of them ended up lifting the bar for me, whilst the other didn't. Any chance that this could have caused my back to spasm/pull?
Man of Honour
One way ticket to snap city
lold @ Elephant mating call @ 1:22
lold @ Strong psych up walk at 2:34
lold @ Everything
Strong video
TOO STRONG
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Man of Honour
Wills - If your body / spine twisted - quite possibly.
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Gym Rats I need your help!!!
Not sure whether this would be more suited to my own thread or training log as such but here goes (if anyone wants me to move it then I can )
So I am about 5ft 9 and back in September I hit the 85kg mark and was getting a bit on the podgy side so I decided to join the gym and make some lifestyle changes to be try and be more active.
Fast-forward to today and I am currently weighing about 78/79kg, this was achieved via a combination of resistance work and cardio as well as keeping the calorie count to below 2k.
Now that I am looking a little better I thought maybe I should be looking to achieve other goals....
This is me today:
And this is what I am kind of aiming for:
So I've picked up a routine I found online which looked pretty good to me but I am not sure whether this is actually suited to my needs as such so am looking for advice on whether this is actually suited.
Workout 1 - Chest, Tris and Calves
Bench Press - 4 x 10-12
Incline Bench Press - 3 x 10-12
Chest Flye - 3 x 10-12
Triceps Pulldown - 3 x 10-12
Cable Triceps Extension - 3 x 10-12
Cable Overhead Triceps Extension 3 x 10-12
Standing Calf Raise 4 x 25-30
Seated Calf Raise 4 x 25-30
Workout 2 -Back, Biceps, Abs
Dumbbell Bent-Over Row 4 x 12-15
Cable row - 3 x 12-15
Wide-Grip Pulldown 3 x 12-15
DB curl 4 x 12-15
One-Arm High Cable Curl 3 x 12-15
Hip Thrust 3 x 20-30*
Crunch 3 x 20-30*
Oblique Crunch 3 x 20-30*
Workout 3 - Shoulders, Traps, Calves
Dumbbell Shoulder Press 4 x 12-15
Dumbbell Lateral Raise 3 x 12-15
One-Arm Cable Front Raise 3 x 12-15
Dumbbell Shrug 4 x 12-15
Seated Calf Raise 4 x 25-30
Leg Press Calf Raise 4 x 25-30
Workout 4 - Legs and Abs
Squat 4 x 12-15
One-Leg Leg Press 3 x 12-15
Leg Extension 3 x 12-15
Romanian Deadlift 4 x 12-15
Lying Leg Curl 3 x 12-15
Hip Thrust 3 x 20-30*
Crunch 3 x 20-30*
Plank 3 x 1 minute
So any advice anyone can spare? Thanks
Not sure whether this would be more suited to my own thread or training log as such but here goes (if anyone wants me to move it then I can
)So I am about 5ft 9 and back in September I hit the 85kg mark and was getting a bit on the podgy side so I decided to join the gym and make some lifestyle changes to be try and be more active.
Fast-forward to today and I am currently weighing about 78/79kg, this was achieved via a combination of resistance work and cardio as well as keeping the calorie count to below 2k.
Now that I am looking a little better I thought maybe I should be looking to achieve other goals....
This is me today:
And this is what I am kind of aiming for:
So I've picked up a routine I found online which looked pretty good to me but I am not sure whether this is actually suited to my needs as such so am looking for advice on whether this is actually suited.
Workout 1 - Chest, Tris and Calves
Bench Press - 4 x 10-12
Incline Bench Press - 3 x 10-12
Chest Flye - 3 x 10-12
Triceps Pulldown - 3 x 10-12
Cable Triceps Extension - 3 x 10-12
Cable Overhead Triceps Extension 3 x 10-12
Standing Calf Raise 4 x 25-30
Seated Calf Raise 4 x 25-30
Workout 2 -Back, Biceps, Abs
Dumbbell Bent-Over Row 4 x 12-15
Cable row - 3 x 12-15
Wide-Grip Pulldown 3 x 12-15
DB curl 4 x 12-15
One-Arm High Cable Curl 3 x 12-15
Hip Thrust 3 x 20-30*
Crunch 3 x 20-30*
Oblique Crunch 3 x 20-30*
Workout 3 - Shoulders, Traps, Calves
Dumbbell Shoulder Press 4 x 12-15
Dumbbell Lateral Raise 3 x 12-15
One-Arm Cable Front Raise 3 x 12-15
Dumbbell Shrug 4 x 12-15
Seated Calf Raise 4 x 25-30
Leg Press Calf Raise 4 x 25-30
Workout 4 - Legs and Abs
Squat 4 x 12-15
One-Leg Leg Press 3 x 12-15
Leg Extension 3 x 12-15
Romanian Deadlift 4 x 12-15
Lying Leg Curl 3 x 12-15
Hip Thrust 3 x 20-30*
Crunch 3 x 20-30*
Plank 3 x 1 minute
So any advice anyone can spare? Thanks
I've just finished my 2nd cycle before Christmas, training 3 days a week and really enjoyed it. Your welcome to check my log for info. I have changed to a more strength focused routine now, but still follow a full body's ish style that HST uses.
Quite a few on here have done HST, it think Chomg warrior is somewhat of an expert, and inspired others.
Tips: test your 15, 10, 5 rep maxes for every exercise you want to do. This really helps give you a starting point. If you don't want to do the same routine everyday there is nothing wrong with an a/b split, i did this and made some nice progress.
Soldato
It's not too bad to be fair...
Kill the ab stuff apart from planks though, and swap it out for better ab stuff (there's loads out there that are miles better - plank/reverse crunch/paloff press/landmines/body saw/ rollouts/hanging leg raises/dragon flags)
I might swap the Dumbell shoulder Press for an Overhead Press.
Overall, it's surprisingly not too bad by the looks of it... Bit of some insane volume reps though. 20-30 reps seems a bit excessive. I'd rather do more sets of fewer reps to be honest.
Biggest advice though? Diet matters massively, make sure that's in order
kd
Kill the ab stuff apart from planks though, and swap it out for better ab stuff (there's loads out there that are miles better - plank/reverse crunch/paloff press/landmines/body saw/ rollouts/hanging leg raises/dragon flags)
I might swap the Dumbell shoulder Press for an Overhead Press.
Overall, it's surprisingly not too bad by the looks of it... Bit of some insane volume reps though. 20-30 reps seems a bit excessive. I'd rather do more sets of fewer reps to be honest.
Biggest advice though? Diet matters massively, make sure that's in order
kd
It's not too bad to be fair...
Kill the ab stuff apart from planks though, and swap it out for better ab stuff (there's loads out there that are miles better - plank/reverse crunch/paloff press/landmines/body saw/ rollouts/hanging leg raises/dragon flags)
I might swap the Dumbell shoulder Press for an Overhead Press.
Overall, it's surprisingly not too bad by the looks of it... Bit of some insane volume reps though. 20-30 reps seems a bit excessive. I'd rather do more sets of fewer reps to be honest.
Biggest advice though? Diet matters massively, make sure that's in order
kd
I got lazy with the copy and pasting after a while.... I actually do the 'Arnold' OH Press these days.
But yea the diet bit is the bit I am confused on, I am guessing I should be on a calorie excess these days as opposed to a deficit as my aims are more to 'bulk' I guess?
Hi all,
I'm looking for some general advice on where to take things next with my training:
Background: First stepped into a weights room about 2 years ago, made some decent beginner strength gains but had no real motivation and only really lasted about 4 months before I dropped to a level where i was only going about once a month (if that).
Fast forward to June/July 2012, and I signed up to a good gym close to work and been going at least twice, normally three times a week without fail.
My full body routine is roughly as follows although sometimes I'll mix it up a bit, eg db rows for my pulling exercise, or cable rows etc.
a:
bench, 3x5
deadlift 3x5
db shoulder press 3x8
pullups, as many as possible supplemented with lat pulldown
b:
db flat bench 3x6
squat 3x5
military press 3x5
Chinups (either many as possible or 3x5xweighted)
Currently lifts as follows [6/7 months ago in brackets] (all with good ROM, eq squats to parallel, bar to chest on bench etc)
squat - 102.5kg [75kg]
db chest press - 2x30kg [2x22kg]
bench - 67.5kg [52.5kg]
shoulder press - 50kg [32.5kg]
deadlift - 140kg [90kg]
db rows - 36kg [2x28kg]
chins - 3x7xbw, or 3x5xbw+5kg [about 3xbw lol]
pullups - 4/5xbw [0]
Pic from just before I started at the beginning of July
http://imageshack.us/photo/my-images/442/oldpk.jpg/
Pics from this week:
http://imageshack.us/photo/my-images/203/38696155.png/
http://imageshack.us/photo/my-images/600/65175590.png/
currently 6ft2, 95kg. BF - no idea.
Progress was a little slow at first as I was messing around with diet. The approach I took was to get 200g protein a day with around maintenance cals, and gradually up the cals until started to gain weight + lifts increased. (I eat the same food everyday, so it was easy to add 200-300 cals at a time)
I feel progress has been mixed. I see differences of course, but I feel I should have been able to achieve more in 6 months. I'm stronger but think I've put on a bit of fat too. My ultimate goal of course to be big, strong and lean.
In terms of the next 6-12 months, what approach should I take?
Ideally I'd like to get rid of the excess fat I'm carrying asap. I think I'd be happier then and I'd have a lean base to slow bulk on. But I'm not sure if a cut would be ideal at present.
I think my routine is probably okay as I'd still class myself as beginner/beginner-intermediate, but the diet will be what determines the changes. Ultimately, should I be looking to...bulk/cut/recomp/something radical(keto)/continue as present/something else??
thanks for any pointers
I'm looking for some general advice on where to take things next with my training:
Background: First stepped into a weights room about 2 years ago, made some decent beginner strength gains but had no real motivation and only really lasted about 4 months before I dropped to a level where i was only going about once a month (if that).
Fast forward to June/July 2012, and I signed up to a good gym close to work and been going at least twice, normally three times a week without fail.
My full body routine is roughly as follows although sometimes I'll mix it up a bit, eg db rows for my pulling exercise, or cable rows etc.
a:
bench, 3x5
deadlift 3x5
db shoulder press 3x8
pullups, as many as possible supplemented with lat pulldown
b:
db flat bench 3x6
squat 3x5
military press 3x5
Chinups (either many as possible or 3x5xweighted)
Currently lifts as follows [6/7 months ago in brackets] (all with good ROM, eq squats to parallel, bar to chest on bench etc)
squat - 102.5kg [75kg]
db chest press - 2x30kg [2x22kg]
bench - 67.5kg [52.5kg]
shoulder press - 50kg [32.5kg]
deadlift - 140kg [90kg]
db rows - 36kg [2x28kg]
chins - 3x7xbw, or 3x5xbw+5kg [about 3xbw lol]
pullups - 4/5xbw [0]
Pic from just before I started at the beginning of July
http://imageshack.us/photo/my-images/442/oldpk.jpg/
Pics from this week:
http://imageshack.us/photo/my-images/203/38696155.png/
http://imageshack.us/photo/my-images/600/65175590.png/
currently 6ft2, 95kg. BF - no idea.
Progress was a little slow at first as I was messing around with diet. The approach I took was to get 200g protein a day with around maintenance cals, and gradually up the cals until started to gain weight + lifts increased. (I eat the same food everyday, so it was easy to add 200-300 cals at a time)
I feel progress has been mixed. I see differences of course, but I feel I should have been able to achieve more in 6 months. I'm stronger but think I've put on a bit of fat too. My ultimate goal of course to be big, strong and lean.
In terms of the next 6-12 months, what approach should I take?
Ideally I'd like to get rid of the excess fat I'm carrying asap. I think I'd be happier then and I'd have a lean base to slow bulk on. But I'm not sure if a cut would be ideal at present.
I think my routine is probably okay as I'd still class myself as beginner/beginner-intermediate, but the diet will be what determines the changes. Ultimately, should I be looking to...bulk/cut/recomp/something radical(keto)/continue as present/something else??
thanks for any pointers
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You have a small muscle tear.Need a little advice on some glute/back discomfort please
A few weeks ago I was going for a max deadlift and got it, I then tried a weight a little heavier and when I initiated the lift by driving my hips down to activate my glutes I felt it was a bit to heavy and like it was going to strain me but the bar never left the floor. A few minutes later there was a little discomfort just above my left glute but I continued on with the workout and felt fine.
The next day I was splitting logs and when bending down with my right hand to pick up logs I could feel a little niggle about and inch or two directly up from the middle of the left glute. It then started to fatigue and cause discomfort so I stopped.
A few days later I tried to do some heavy squats and I just had no power at all but there was no pain or discomfort when doing them. I then tried some deadlifts up to 140kg and did some singles and it felt a little pain/strain in the same place.
After about a week of stretching and foam rolling it felt much better and squats were fine again and there wasn't as much strain doing the same weight a few times for singles. All other exercises from split squats to glute pullthroughs. But when I stand up straight squeeze my glutes in and bend forward as far as I can when arching my back I can feel the little niggle.
Could tell me what it is and what to do about it? Don't think it's anything serious and google keeps throwing up results about sciatica which I doubt is the problem? Just want to get back to smashing more PB's asap
Do NOT jump straight back into heavy training. Deadlifting up to 140 to see if it works isn't the best idea. Be smart brah. No squatting or deadlifting until it's better.
Can you make it hurt by doing a strict flat backed RDL with your hands sliding down the front of your legs?
If yes, start doing these every day you train. You will start with 40kg, and do 25 reps. It's ok if it hurts here. Next day, do 60kg for 25 reps. Then 70kg, then 80kg, 90kg, etc. Add weight until you can no longer perform strict reps. Do this for 8-10 workouts and you should be fixed, .
There may be better exercises than RDLs, the idea is to move the muscle through a good ROM with a simple compound movement.