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Fight club body pics every major change


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Posted by: Brutus_G

Hey all I've just gotten into body building seriously and decided to start a journal and save myself paper(I hate writing my shit down on paper but have till now). The plan of attack is to get to 145 and keep to 6-8% body fat then cut to maybe 4% then gain more lean muscle till i get to 160 then revalue myself.
Goals-
*Get to 145 pounds
*stay lean
*give my workouts a 100% effort
*stay happy and positive
*never stop striving for improvement
*get bigger shoulders
*get bigger chest
*get bigger thighs 18.5 inches
I will post pics if i feel I've had a good deal of improvement this could be 1 week or 4 but no longer than a month. My current stats are
Weight 136 (battled a eating disorder i used to be 140 5% but i just kept cutting till i got to 122 yea. but I'm over it and am glad to be around others like myself, we do what it takes and more to get lean or gain muscle.)
suprailliac-1.5-2 mm
chest-1.5-2 mm
Bench 140 my chest is very strong squat 135 dead lift no clue don't have enough weight at home lol.
Current training is
Mon-chest,tris,and forearms 30mins mod inten cardio after weights
tues-off
wed-quads,lats,and forearms 30mins mod inten cardio after weights
Thurs-off
Fri-calf's,bis,and shoulders 30mins mod inten cardio after weights
sat-lower back,traps,up abs very heavy weights 30mins mod inten cardio after weights
sun-off
I stretch full body everyday and if very sore do light weights with whatever muscle.
Cals workout days 3800 20prot 50carbs 30fats none workout days cals 3200 20prot 50cars 30fats(you'd be surprised how much you actually need to eat,check out this link http://www.johnberardi.com/articles/...sseating_1.htm
any questions just ask any suggestions please tell i'am always trying to learn.
Sorry for my spelling and grammer.


Posted by: Brutus_G

Hey all i'am ready to kic some ass(Brutus stares at the barbell and says "You and me bitch")
w=136
superalic=1.25-2 Chest=1.5-2
feelings-ifeel good and sore from weds
sleep-7-8 hours of good restfull sleep
supps-norm (which is whey protein fish oil caps about 7 calcium vit c vit e multi vitamin 1-2 green teas.)
GOALS-for myself
*Get to 145 pounds
*stay lean
*give my worout a 100% effort
*stay happy and positive
Calories -3800 20%protein 50%carbs and 30% fats(mostly fish oil olive oil flax oil and nuts)
Worout- note my actual worout will be at 6:00 till then i pump myself up watching(cough porn cough,heavyrock,and others weightlift) so what im 17 lol.
Today my workout was great Calf raises 55X23,20,18,15 (i've been to hell and back )
Closegrip bench 55X17,14,8,5 after the 2nd time i did them diff it worked well.
Forearm curls 79X21,15,17,12 these i don't even mind.
After weights 30 mins mod inten cardio i read magazines during this time but i still give it a good effort.


Posted by: Brutus_G

weight=136 superallic=1.5-2mm chest=1.5-2mm
Feelings- I feel great still sore from squats and now my calfs burn
Sleep- 8-9 i can't say how pumped i am
Supps-Norm 1 tea
GOALS-For myself
*get to 145 pounds
*stay lean
*give my workouts a 100% effort
*stay happy and positive
Workout- Dead lifts 121X13 11 9 8 Barbell curls 44X 12 11 10 And up ab crunches 77X 16 15 12 ( may seem like a lot but it's not try it just put weights on a pillow on your chest.) A excellent worout i gave 98% to dead lifts 90% to curls and 85% to crunches. Did 30 mins mod inten cardio after.
Cals-3800 20% prot 50% carbs 30% fats(thats about a box of oatmeal and half a jar of peanut butter lol I better start buying stock now.) Pics coming soon


Posted by: DeadBolt

Just curious what your weekly workout regiment is and why you have picked those macros?


Posted by: Brutus_G

Hey man. My weekly workout is-
Monday-Clean and press,Bench press,and shrugs
Tuesday-off
Wednesday-Squats,latpulldowns,and forearm curls
Thursday-off
Friday-Calf raises,cg bench,and r forearm curls
Saturday-Dead lifts,curls,and weighted up abs
Sunday-off
30 mins of moderate intensity cardio after each weight session. i get 3.2-3.3grams per kg of bodyweight in protein, always get 30% fat and rest is in carbs for workout days. As for why it's like that on off days you'll have to ask chuck . 1Kg= 2.2 pounds


Posted by: Brutus_G

Hey all i feel great...and very hungry.
Weight-136(gonna have to up my calories damn)Superallic-1.25-2 chest1.5-2
Feelings-Feel good and energetic. Nice and sore from dead lifts.
sleep-6-7 i woke up and couldn't fall back asleep.
Supps-norm and 1 tea(added sesame seeds to diet for nutrient partitioning benefits.)
Workout- todays off
Goals-For myself
*get to 145
*give my workouts a 100% effort
*stay lean
*stay happy and positive
*never give up
Calories -3200 20%p 50%carbs 30%fats probably will be upping my cals by tomorrow.


Posted by: Brutus_G

weight-138.6 .....lol superallic-1.25-2 chest-1.75-2
Sleep-7-8 hours of good rest back is still sore like a mother.
supps- norm 1 tea
Feelings -i feel pretty good
Goals-for myself
*Get to 145 pounds 6.4 left baby
*stay lean
*give my workouts a 100% effort
*stay happy and positive
Calories- keeping it the same 3800 20p 50c 30f
Workout- What a easy ass workout it was so fun and exciting. I tried some new shit this week, powerlifting style with olympic lifts. I'am really trying to get my shoulders and quads to grow.Wide bench no cline 88pounds 7X3 Snatch fast acceleration 35X 5 5 4 4 3 4 Shruggs 79X 18 15 14 12 and 30 mins mod inten cardio. Any questions please ask.


Posted by: JLB001

I think I would go batty if I weighed and did my bodyfat every day.


Posted by: Brutus_G

It helps me and allows me to not revert back to my eating disorder. By seeing I'm gaining muscle. It may seem stressful but for me it prevents stress. On a happier note I'm feeling strong. Also could you please tell me how to post a pic from a camera? lol i know pathetic.


Posted by: Brutus_G

Hey all i feel so sore i can't believe it I'm definitely gonna keep the strength training up.
w=138.6 super=1.25-2 chest=1.75-2
Workout- none just a stretch
Goals-for myself
*GET to 145 pounds
*stay lean
*give my workouts a 100% effort
*Stay happy and positive
Sleep-7-8 good restful hours
Supps-norm 1 tea and i might add creatine soon
cals-3200 20%p 50%c 30%f
I can't wait squats tomorrow (yes I'm a little bit of a self sadist.)


Posted by: Brutus_G

OK everyone I'm pissed so fucing pissed.
Weight=138.6 super=1.5-2 chest=1.75-2 that's why I'm pissed i mean if i had gained 2-3 pounds that would be cool.
Sleep-7-8
supps-norm no tea(I wanna see how it will effect my insulin sensitivity.)
Goals-for myself
*get to 145
*stay happy and positive(i wont say anything or be pissed now on)
*give my workouts a 100% effort
*stay lean
Workout it was great and challenging. Squats 110X4 3 3 3 121X 3 3 3 3 god it was good i love squating pull ups legs on benchX 9 10 8 pretty good but i still struggle to do them forearm curls r 53X17 14 14 really felt the burn.
Cals- read any of my posts and you should know by now lol.
I have pics of me at 122 and 136 when someone tells me how to post them i will.


Posted by: Tom_B

Quote:
Originally Posted by Brutus_G
I have pics of me at 122 and 136 when someone tells me how to post them i will.
Quote a post, then under 'additonal options' click manage attachments. then browse , get your pic and upload it. (The picture may be to big so you'll have to resize it in Paint).


Posted by: Brutus_G

bow: Thank you. You are my hero. It says the image is to big is there a way to downsize it in paint? first two are at 122 the 2nd two are at 136 I'm 138.8 now. For the leg Nazis i will have some up soon


Posted by: Tom_B

Ya my pics are usually always too big .. so what I do is I double click on the picture, and chose the 'edit' button thing which takes me into paint. Then at the top Choose 'Image' And then 'Sketch/Skew' and from there play around with the Horizontal and Vertical Stretch until your pic is resized properly. Then just re-save it.

Hope that made sense LOL sorry I'm really bad at computers.


Posted by: Brutus_G

Thank you so much.


Posted by: Brutus_G

Ok I'm one happy sob today guys!!
weight=138.8 yes super=1.5-2 chest=1.5-2 yes ( i took peanuts out of my diet, i must have a allergy.)
Sleep=7-8 a little tired but fine also sore as fuck.
supps= norm no tea
GOALS-for myself
*get to 145 6.2 pounds left
*stay lean
*give my workouts a 100% effort i have always
*stay happy and positive
Workout=just stretched 2 times today for recovery,flexibility,and ripping the strong muscle bands.
cals look at my first entry 3200


Posted by: Brutus_G

Weight=141.2 damn... super=1.5-2 chest=1.75-2
Sleep=7-8 good restfull hours
supps=norm no tea adding creatine and bcaas by monday
workout= Man i had the most amazing worout ever today i iced ass in everything. deadlift123X 13 12 9 9 yea Arm curls46X 13 11 10 great pump baby Crunches81X17 16 14. Man it was so good 30 mins mod inten cardio.
GOALS= for myself
*Get to 145 almost there
*Stay lean
*stay positive and happy
*Give my workouts a 100% effort
Cals= 3800 20p 50c 30f


Posted by: Brutus_G

Weight=142 super=1.75-2 chest=2 ugg
Sleep=7-8 good hours
supps=norm and i bought the creatine starting it on Monday 3gs after my workouts. This is what chuck wants me to do. Dietsbychuck.com he's a fucking genius. Any questions email me at L3allingbasket1544@yahoo.com.
GOALS=for myself
*Get to 145
*stay lean
*stay happy and positive
*give my workouts a 100% effort
Workout= it was really good Calf raises 77X 16 16 14 13 beat all my rep goals Cg bench 66X 14 10 8 8 great Forearm curls 110X 8 8 6 damn this hurt. I'll replace forearm curls with rows next week.


Posted by: Brutus_G

I'm sorry for the late update but i haven't had a chance to update like i would like sorry again.
Weight=142.2 super=1.75-2 chest=2 abdomen=3(2 inches to right of belly button.)
sups=norm i got better fish oil caps and will take creatine today. (It's now Wednesday i gained 1.2 pounds from the creatine and feel more energetic and can flex better.) taking 3 g of creatine.
Sleep=7-8 hours of good sleep
Goals= for myself
*get to 145
*stay lean
*give my workouts a 100% effort
*stay positive and happy
Workout= it was great Wide grip bench press 93.5X3 4 4 3 4 4 3 damn it was intense and today I'm one sore mother. Snatch fast 35.2 6 7 5 5 6 6 it was excellent. Shrugs.2 20 15 14 14 man it hurt and i feel it today.
Cals=3800 20%p 50%c 30%f


Posted by: Brutus_G

Weight=143.2 today (thrusday it's actually 143.6) super=1.75 chest=2 abdo=3
Sleep=8-7
supps=norm with the creatine 3 grams once after my workouts in pwo nutrition.
Goals=for myself
*get to 145
*stay lean
*stay happy and positive
*give my workouts a 100% effort
Workout= boy was this one intense. Leg press(yes i know it's not squats but i have done squats for 3 months now i need to change for 2 weeks at least inmy opinion.) 110 10 sets of 10 gvt baby! Pull ups i pushed up on a bench with my legs and let myself fall down slowly. Today i'm so sore i can't raise my hand above my head i swear this is the worst doms i've ever had not even my squat doms has ever been this bad even my biceps are extremly sore. X 9 8 8 One arm rows my aim being to feel it in my mid back not the lats so much 17.6X8 13.2X 8 10. I'm very sore and tired today and i will take friday off no deadlifts and i'm sleeping an extra hour for 5 days at least i feel slightly overtrained. The hardest part for me is staying out of the gym.
Cals= by god if you don't know by now lol look at my first 3 posts. Sorry about the bad spelling i have to type this fast.


Posted by: Brutus_G

I'm also taking Saturday off i awoke on Friday to find the best constructed and hardest leaning tower of Pisa staring back at me and today the same (OK maybe it's a Little immature but i like to be honest and well i feel great and have noticed every hot girl in my school on Friday.) My t levels are up i feel it I've gained weight very quickly on the 2 days off more than normal. I still feel sore as a %*)*%!@. No matter what i will be back in the gym by monday.


Posted by: Brutus_G

Man today felt great it was a real challenge.
weight=144.6 so close super=1.75-2 chest=2 abdo=3
Sleep=9-8 i'm getting an extra hour of sleep from now on
supps=norm with creatine after workouts. I'm adding extend for inworkout drink 10g and sesamin 1500mg a day
Goals=For myself
*stay lean
*get to 145
*stay happy and positive
*give my workouts a 100% effort
workout= leg presses 50k 21 20 18 14 damn that burned cg decline bench presses 35k 7 6 5 3 shit that was hard calf raises 35k 15 14 12 man i couldn't keep my legs strait caus eof the leg presses. Sorry for the bad spelling i'm in a rush and need to go now.


Posted by: Brutus_G

weight=145.5 goal met but I'm not even slightly surprised by this. By the way I'm still very sore in my lats and arms. I switched my lifting schedule around some for a change. My legs and triceps are a little sore. I will go back to squats finally and get really fucking sore. My new goal is to get to 160 no cut. I will then cut at 160 to 155 or so. I'll post the pick of me at 145.6 on the front page. My bad i cant


Posted by: Brutus_G

The first pick is at 122 just a comparision for you guys.
Man today i felt a rip in my hams not like a big muscle tear but i felt the tearing that's how intense today was. man green tea before a workout really helps!
Weight=145.4 super=2 chest=2 abdo=3
Sleep=8-9 woke up before my alarm went off
supps=norm and 1 tea
Goals=for myself
*get to 160 pounds
*stay lean
*give my workouts a 100% effort
*stay happy and positive
Workout=Dead lifts straight legged on platform 97X 19 13 11 9 6 damn i almost threw up I'm dead serious ha get it dead..yea i know that was bad.Leg curls now i used 2 legs to curl it and let it back up with one this is were i felt the tearing i really believe that doms is the key to muscle growth.Leg curls 55X 6 6. Leg raises hanging from a bar no weightX 12 10 10 damn i could flex really well after that.I finished early so CrunchesX 16 16 i was very shaky in the abs and lower back after this one and well i hope i fell the doms tomorrow. Of course 30 mins on the stepper i read during these.
Cals=3800 20%p 50%c 30%f Chuck may be changing it soon
The one body part i really feel exceptionally proud of is my legs this might explain why leg day is my favorite day. I will be adding extra volume to my quad ham chest and shoulder workouts. I will remove bicep curls and forearm curls reverse or normal so i can fit this extra volume in i want to make mainly these body parts bigger but i will work other body parts like traps, biceps on back work, back upper and lower, triceps, forearms get worked almost evry workout,glutes on ham and lower back workouts, and calves. If i missed anything you get the idea. I will make it a point to take weeks off. I may even workout twice a day with the second session just light pump weights. If i feel overtrained i will take a week off. Lets see how this goes shall we?


Posted by: Brutus_G

The doms in my back and my hams is a bitch
weight=146.2 super=1.8-2 abdo=3-3.5 chest=2
sleep=7-8 had no choice i would've liked to get 9
supps I've gone over this many a time. The extend will be sipped during my workouts i will takes sesamin 2 times a day. 3g of creatine after my workouts and 24g of bcaas.
Goals=for myself
*get to 160 pounds
*stay lean
*give my workouts a 100% effort
*stay happy and positive
workout= Bench incline wide grip 40kX14 50kX4 45kX7 rest pause at 45k X1 damn I'm so sore today(Saturday this workout was on Friday) Flys incline bench 5kX9 couldn't do anymore. Forearm curls 17KX 20 21 21 Squats ass to grass wide stance 45KX 14 11 88 didn't go to failure but Monday i will. 30 mins mod inten cardio. I've Incorporated several iron man ideas into my program and may eventually switch to that but i first will see what i think of it for like a week or two.


Posted by: Brutus_G

Weight=146.6 super=1.8-2 abdo=3-3.5 chest=2
sleep=8-9 man i felt better
supps=same i feel great with the creatine
Goals=for myself
*get to 160 pounds
*stay lean
*give my workouts a 100% effort
*stay happy and positive
Workout=Mission kick my shoulders ass. Cleans with a push press then let it down in a reverse clean 22.5kX 10 10 9 6. Want some more u bastards? Snatch o style 22.5KX9 10 9 the shoulders were to failure cause i feel so pumped! Shruggs barbell45kX 22 22 21 i don't have enough weight here next time i will make it 55k and see if i can get the reps lower. 30 mins cardio. Damn what a good workout.


Posted by: Brutus_G

weight=148 super=1.8-2 abdo=3-3.5 chest=2
sleep=8 woke up and couldn't get back to sleep
supps=bcaas(extend sipped during workout), creatine, sesamin,and the other essential stuff vitamin c whey so on.
Goals=for myself
*get to 160 pounds
*stay lean
*give my workouts a 100% effort
*stay happy and positive
*increase shoulder size
*increase chest size
*increase leg size
Workout=Damn this is the most intense workout I've ever done. I mean damn superman can suck my dick(hopefully there isn't Simone on this board with the name superman Lol.) Squats ass-to-grass complete failure 121X 16 12 8 i just now noticed that it went down by 4 each time hemm at least I'm consistent right? My mom had to help me get the weight on my back i don't have a squat rack only a bench,barbell,and dumbbells lol i find it funny. Cg bench board presses 99X 12 10 9 man this was hard. Step ups i wish i could've done them on a steel box 2 feet in height but i compromised and used my door step 99X21 21 this is really 21 21 21 21 but i only did 2 sets of 21 for each leg. I really feel the extend helped and i feel so much better after my workout. that said it tastes ok but it's not grape soda. This stuff like the creatine really makes a difference!


Posted by: Brutus_G

workout has changed cause after Reading iron man's ideas and then reading and rereading cow pimp's sticky on a split i think this should work best. Oh i also stole an idea or to from beast and Layne my heroes.
Mon-legs,chest/triceps,and shoulders Heavy day to fail(3-5 reps 10-5 sets
Tues-off
weds-hams/lower back,calf's,and lats/bis heavy day to fail
Thurs-off
Fri-legs,chest/Tris,and shoulders light(reps 10-20 3-5 sets) not to fail
sat-hams/lower back,calf's,and lats/bis light not to fail
sun-off
Off and on days i stretch each body part and some core ones. 30 mins of cardio follows every workout at a moderate intensity i will be sipping bcaas Thur my whole workout to prevent metabolism. I take creatine right after my workout is done with food and my antioxidants.


Posted by: Brutus_G

I'm a dirty indecisive kid lol. The workout routine has changed again lol.
weight=148...gonna tell Chuck abdo=3-3.5 super=1.8-2 chest=2
sleep=8and a half hours i woke up energetic
supps=The list is long but i digress Extend,whey,creatine,fish oil ,vit c, vit e,calcium, multi vit,ginkgo,and green tea i might of missed something.
GOALS=for myself
*get to 160 pounds
*stay lean
*give my workouts a 100% effort
*stay happy and positive
Workout= Man it was tough shit today but it also was fun . I wanted to do pull ups but i don't have a pole at home but i will be doing them soon.

Dead lifts 132X 16 12 12 9 man my 1 rep max is 211!!!! yes

Calf raises 88X32 99X24 21 the first one was to light but it was perfect in the other two.

1 arm rows lying face down on a bench 11X 14 14 12 felt it more in the post delts than anything but hey that's good i need to bring those up.
Evening workout-Charles Poliquin wrote about i thought why not i'm off school for 2 weeks.
Pull overs 14X12 11 10
Reverse curls5.5X14 16 7.7X 12 damn that checked my ego lol


Posted by: Brutus_G

Man that was tough.
weight=149 super=2 abdo=3-3.5 chest=2
Sleep=9 hours
supps=creatine,whey,extend,fish oil,vitc,vite,and a multi
GOALS=for myself
*get to 160 pounds
*stay lean
*Give my workouts a 100% effort
*stay happy and positive
Workout= I'm pissed about the squats.
Squats 126.5X17 12 121X8 7 my form was just not right with 126.5 pounds

Wide grip bench 99X15 8 6 rest pause 3 these were very good

Flys 11X9 6 i felt the ripping lol
Evening workout= A very good workout
Snatch59.5X 12 10 9 7

shrugs132X18 15 18? lol i'm not complaining or anything.


Posted by: Brutus_G

Chuck is gonna set me up on a new program soon. His nick name is Chuck the ripper as quincy Taylor can attest to. The goal is 160 then to cut to 5-6% body fat, my focus is supreme nothing can stop me.
weight=151.6 super=2.2-2 abdo-3-3.5 chest=2
sleep=8 hours my times for eating was off yesterday.
supps-creatine,whey,extend,fish oil,vitc,vite,and a multi yes i did paste that lol.
GOALS=For myself
*get to 160 pounds 8.4 pounds left
*stay lean
*give my workouts a 100% effort man today was a bitch
*stay happy and positive
Workout=Like i said today was tough i mean wow!
Stiff legged dead lifts 121X 21 15 14 tempo was 512
Reverse hypers X 20 14 15 i then proceeded to curse the gods for their cruelty.
Step ups 22X14 14 will increase weight
Evening workout=
Leg raises
Pull overs 15.4X


Posted by: Brutus_G

Evening workout=
leg raisesX14 12 10
1 arm rows 22X14 13 12 I'm really try to bring my back up to snuff


Posted by: min0 lee

How oldand how tall are you by the way?


Posted by: Seanp156

Hmm... Total cals look alright, but 20% protein? That seems too low to me. It may be better to try 40/40/20 p/c/f for now. Do you have a reason for 50% carbs?

If you weigh around 145-150, you should try and get around 200-250g protein if you're training to gain lean mass.


Posted by: Brutus_G

I agree totally guys. But Chuck says to just stick with it. Also note the 24grams of protein I'm not counting from extend during my workout. Chuck also doesn't count incomplete proteins ie beans,pasta,oats,and well you know. I eat so many nuts almonds and pumpkin seeds mainly that gives me extra protein. I get at least 35grams of protein from the nuts but Chuck doesn't count that ether. I'm 17 years old and about 5 foot 9 and a half. I true fully am glade I'm this height makes lifting much easier for me. I will ask Chuck if i should raise the protein. He's gonna change some things i suspect by next week ie workout,diet,and supps. Chuck does total cal needs. Then protein needs then makes 30% of cals fat and the rest is carbs.


Posted by: Seanp156

Who's Chuck?


Posted by: Brutus_G

www.dietsbychuck.com
A few of his clients
http://forum.bodybuilding.com/attach...1&d=1144099483
http://forum.bodybuilding.com/attach...4&d=1144497492
http://www.quincytaylor.com/home.html
Anyways he's my dietician and man he's good. I'm learning so much shit from him.


Posted by: Brutus_G

Man i feel so pumped. I didn't go to failure today and i just feel so much better now. Pics as soon as i get to 160 pounds.
Weight=151.8 super-2-2.2 abdo-3.2-4
man i can't wait till i can cut. this may seem odd to others but i don't like eating to where I'm full. I feel best when I'm hungry and running alot. lol
sleep-9 hours
supps-creatine,whey,extend,fish oil,vitc,vite,and a multi
GOALS-For myself
*GET TO 160 POUNDS
*stay lean
*give my workouts a 100% effort
*stay happy and positive
Workout- Like i said damn i feel to refreshed and ready to go
Lunges 99X11 11 9 To mix it up. I don't wanna burn my CNS out on one set pattern.
Barbell curls 66X6 6 5
skull crusher 55X10 8 9 My triceps are weaker so my chest takes over the bench press making close grip board presses still rather useless to me.
Leg extensions 66X14 14 I don't think that isolation machines are good but for a burn at the end of a workout when the body part has already been burned out i believe they are cool.
Workout in evening=I could'nt do it today but this is the only one i will be missing.


Posted by: Brutus_G

My workout when last changed now looks like this. I will do my best to keep it steady with one program for at least 2 months! I give all credit to Ironman and will adhere to his program except on 3 instances. Squats will be done first on a upper body day. I will deadlift. I will go heavy on mon and weds and go lighter on fri and sat. That said and done he knows his shit and you gotta respect his knowledge.
Mon-Chest,tri,bi,quads,and lats
tues-off
weds-Lower back,hams,calves,shoulders,and traps
thrus-off
fri-same as monday
sat-same as weds
sun-off
I will go to failure on fri and sat, and on mon and weds i will stop one rep shy of failure(or try i usually push it so i will refrain from doing it in favor of have a higher sex drive and energy levels, meaning not being over trained.) i will stick to two exercises maybe three at most per body part. By this i mean i usually will just do squats for quads but maybe every 3 weeks i will add in like lunges or leg presses


Posted by: ReelBigFish

Hey man, from someone who has also suffered from an eating disorder, you really need to stop the constant weighing and b/f checking. You're going to gain from fat, it's inevitable. I know that right after mine my metabolism was crazy high and I gained a bunch of water weight. yeah, it was scary, but if you're constantly letting your mood be decided by your weight and bf for the day, you'll never get any better.


Posted by: ReelBigFish

and all that "feel better when eating less and running" is something I used to feel. You get that feeling when you're really full, that you're gaining fat, right then and there, and that if you're not active every 2 seconds you're getting fat. You gotta stop that, I suggest cutting out cardio, if you're doing any, for a long time.


Posted by: Brutus_G

I am working my way down to once a week. i used to take it every day lol. But now i just take it on training days and cause seeing my body weight go up every day i train really inspires me. Like i said i will get it to one time a week and i know body fat gains will happen. Did you have one to? Do you think that bodybuilding may encourage it? Your right I wont let my body fat decide my mood i thank you for your advice.


Posted by: Brutus_G

Lol you know me somehow. Well i just do the cardio cause chuck wants me to but it's not extremly intense or anything ie 30 min fast paced walk or stepper.


Posted by: ReelBigFish

Quote:
Originally Posted by Brutus_G
Lol you know me somehow. Well i just do the cardio cause chuck wants me to but it's not extremly intense or anything ie 30 min fast paced walk or stepper.
i know cause i've been there. I had anorexia. At my lowest I was at 95lbs. It started out as Atkins and after getting to 160, I wanted to lose more, becuae my abs weren't showing. Well I started eating less and less and that's how I got there. It's been 2 years, and I'm still not mentally ok. I can't let myself eat unlcean, but i'd never relapse, because I want to be HUGE. It's hard tho, because I gain some fat and see myself getting huge agian.

I know the feeling that if you're not always active you're getting fat. I just recently coaxed myself to stop all cardio. If you ever need any help or someone to talk to about it man(non-fruity, LOL), just let me know.


Posted by: Brutus_G

Thanks man. Strangely you are the forth bodybuilder i met who has had an eating disorder. Man how tall are you? I was dead skinny at 122 pounds 98 must've been skeletal. The whole reason my started was also for the abs. But like you i also have a goal of being huge 200 pounds at 5% body fat,nothings gonna stop me. On a side note i think i look better now at a higher % body fat??? lol and well bodybuilding is all about the aesthetic.


Posted by: ReelBigFish

Quote:
Originally Posted by Brutus_G
Thanks man. Strangely you are the forth bodybuilder i met who has had an eating disorder. Man how tall are you? I was dead skinny at 122 pounds 98 must've been skeletal. The whole reason my started was also for the abs. But like you i also have a goal of being huge 200 pounds at 5% body fat,nothings gonna stop me. On a side note i think i look better now at a higher % body fat??? lol and well bodybuilding is all about the aesthetic.
I think a lot of the people who get in to this, start out the same. They all have body image disorders and/or eating disorders. When i was in 2nd grade I didn't like how I looked and thought about it even then. That's over 10 years of not liking my body.

I'm 5ft 8 to 5ft 9. Yeah it was disgusting. I tell you what tho, you now have the ability to help people, and inform people of what it's like, and stop others from making the same mistake.


Posted by: Brutus_G

omg i did'nt like how i looked in 2nd grade ether... Did you go through a doing 200 situps a days phase to get six pack abs also in middle school?


Posted by: Brutus_G

Hey all. Ok just to get my daily rant off my chest(or should i say lower back and forearms.) I need straps my forearms gave out when i had 3 dead lifts left in me. In total i lost about 7 dead lift reps I'll be getting some straps today ,and I'll still use my forearms to grip the bar just when they give out i will let the straps take over. Also Chuck said I'm fine i actually get 215 grams on training days of protein(not counting nuts or incomplete proteins) and off days i get 180g.
Weight=? Bf%=? It was hard but i put the calipers down lol from now on it's strictly mondays.
Sleep=9 hours
supps=creatine,whey,extend,fish oil,vitc,vite,and a multi
GOALS=For myself
*Get to 160 pounds
*Stay lean
*give my workouts a 100% effort
*Stay happy and positive
Workout=well as i said i'm both relaxed and pissed about the dead lifts. But as one of my goals is to not get angry i wont let it bug me,anyway today wasn't a failure day today.
Dead lifts 143X15 12 10 i know it should've been 17 14 12 oh well

Calf raises 104.5X 26 21 21 i feel sore even now about 1 hour later(damn tommorow will be fun lol)

1 Arm rows 33X9 22X14 14 i bite down my ego and really felt it in my lats
Evening Workout=
Clean with push press 66X 11 10 9
Shrugs 132X21 19 18


Posted by: fufu

yo

What kind of workout do you have going on? Like your split or routine and what not.

Before you buy the straps I would like to recommond that you do static holds with dumb bells, they helped me out a crapload with grip. I haven't failed my grip on deadlifts since I started doing them. I usually do three sets of holding two dumb bells for 25-35 seconds. Straps are good too I supposed for building your muscles beyond your grip power. I suggest strengthening your grip with weights along with using straps in moderation.


Posted by: ReelBigFish

Quote:
Originally Posted by Brutus_G
omg i did'nt like how i looked in 2nd grade ether... Did you go through a doing 200 situps a days phase to get six pack abs also in middle school?
LOL yup. I remember all through out 6-8 grade I always did them, thinking it would melt away my stomach fat.


Posted by: Brutus_G

I'm following Ironman's workout routine with 3 changes to it. I do 4 workouts a week one for upper one for lower then repeat. Oh on the deadlifts i scrapped my shins today several times...I'm so proud now i'm like an offical Iron junkie.
Mon-up
tues-off
wed-low
thrus-off
fri-up
sat-low
sun-off
The changes are i do squats/thigh exercises on up days. I do deadlift. Last I do one day heavy one day light. I can't go heavy on deadlifts though i only have like 145 pounds. Hey reel with have alot in common man. Is squating your favorite exercise? I bet you like apples and peanut butter sandwiches?


Posted by: fufu

Quote:
Originally Posted by Brutus_G
I'm following Ironman's workout routine with 3 changes to it. I do 4 workouts a week one for upper one for lower then repeat. Oh on the deadlifts i scrapped my shins today several times...I'm so proud now i'm like an offical Iron junkie.
Torn shins from deadlifting is a sign of leetness.


Posted by: Brutus_G

Lol i'm hoping you mean elitness and not somthing bad


Posted by: fufu

Quote:
Originally Posted by Brutus_G
Lol i'm hoping you mean elitness and not somthing bad
leetness is a good thing.


Posted by: Brutus_G

OK MAN TODAY WAS BALLS TO THE WALL
weight=? bf%=?
sleep=8.5 hours
supps=creatine,whey,extend,fish oil,vitc,vite,and a multi
GOALS=For myself
*Get to 160 pounds
*stay lean
*give my workouts a 100% effort
*Stay happy and positive
Workout= Damn i love squats
Squats atg 126.5X 15 9 6 4 that was oddly satisfying

Dumbbells bench press 33X8 6 5 4 I really had to lower the weight...Guess i'll do this one to work on my stabilizers.

Flys 11X9 8
Evening workout=
Barbell curls 60.5X 9 6 4 rest pause 1
Skull crushers 60.5X7 9 9 ? don't ask me


Posted by: Brutus_G

Man i set some new highs today!
Sleep-8 hours
supps=creatine,whey,extend,fish oil,vitc,vite,and a multi
Weight=?
GOALS=For myself
*Get to 160 pounds
*Stay lean
*Give my workouts a 100% effort
*stay happy and positive
Workout- Man i did great today no amazing. I CAN DEADLIFT 215 POUNDS! Excuse me while i go wash my scratched shins
Dead lifts 145.2X17 14 12 9 added 2.2 pounds and 6 reps total yea baby!!!
Rows barbell 55X10 9 8 well i don't feel it in my back but i Will check will Cp funk and Ironman to see if anything is wrong.
Calf raises 110 X25 22 21 21 same reps 5.5 more pounds yea!!!
Im just so pumped on how well i preformed today.
Evening workout- Since today was a balls to wall day and i don't feel i need an evening workout i wont.


Posted by: fufu

Congratulations on the deadlift PR! 215 lbs is def. something to be proud of. A x2 bodyweight pull isn't that far off either.

When I did rows I had trouble feeling them in my back muscles when I first started. Try to start the movement by retracting your shoulders and the pulling with with your elbows. Just think of your hands as just hooks holding the barbell and concentrate on pulling with your elbows while squeezing your back tight.


Posted by: Brutus_G

Yea i really need to work on that and i appreciate the advice. From your experience do you think rows are good for the lats? I really need to bring the lats and biceps up. Conversely i probably could bench press water bottles and my chest would grow. man i could stand up and experience thigh and lower back growth lol.


Posted by: fufu

I find a good mixture of pullups/pulldowns and db/bb rows are great for the lats. Rows are def. one of the best movements for lats IMO, especially with the proper form.


Posted by: Brutus_G

Ok first off let me say i feel great today. I'll be back Home (america) in 2.5 months yes!!!!!!
Weight=153.6 ok only 6.4 pounds left, i'm so close. Super=3 damn i think i'm gonna cry abdo=4 ok that's not to bad
Sleep=9 and i feel recharged not to mention today is a one rep shy day.
Supps=creatine,whey,extend,fish oil,vitc,vite,and a multi
GOALS=For MY self
*Get to 160 pound almost there baby
*stay lean
*give my workouts a 100% effort
*Stay happy and positive
Workout= Man it was so easy today
Leg press 176X 7 7 7 7 how can i keep up it..? i just stopped one rep shy if this was squats i know it would be 7 6 4 4 or something like that,
Rows 22X15 12 10 really did my best to feel it and pull from the elbows thanks guys for your advice and info.
Pulldowns with arm extended to front 27.5X4 16.5X12 22X6
http://www.bodyresults.com/_iexer/back_pul-23.jpg
I can't do an evening workout cause i gotta do school shit.... lol but i'll get it in on tuesday i really just felt the back needed more attention than the chest right now(over powering and can shade the women and children.. ok maybe i kid, but still one of my 2nd best body part.) so i focused on it.


Posted by: fufu

That's good that the rows are working out. What are your thoughts with creatine, how is it working out for you?


Posted by: Brutus_G

I wouldn't call it the miracle supplement but I've def noticed an improvement in recovery. Plus i get better pumps and can lift heavier loads longer. Along with fish oil and extend it is the most bang per buck supp I've used. I don't feel it should be loaded, just take 3-5grams after every workout. You use the stuff?


Posted by: fufu

Quote:
Originally Posted by Brutus_G
I wouldn't call it the miracle supplement but I've def noticed an improvement in recovery. Plus i get better pumps and can lift heavier loads longer. Along with fish oil and extend it is the most bang per buck supp I've used. I don't feel it should be loaded, just take 3-5grams after every workout. You use the stuff?
I have used it in the past. I haven't used it in about 3 1/2 months now. I'm going to start using it again soon though.


Posted by: Brutus_G

OK today was such a good day and it really was relaxing. I do notice a diff when i don't go to failure so i may stop all together i don't know yet but i do plan on upping the volume. Ok i have a confession i feel like i've sinned lol. I missed one meal i could'nt drink my shake during this guy's presentation in school yesterday boy was i pissed i wanted to go tell him to fu(k himself.
Sleep=8 hours i feel tired...but relaxed and good like i said.
supps-creatine,whey,extend,fish oil,vitc,vite,and a multi.
GOALS-For myself
*Get to 160 pounds so close
*stay lean
*Give my workouts a 100% effort
*stay happy and positive this was effortlessly easy today
Workout- Man i was so utterly in the zone today not goingto failure really helps, try it if your tired or have a low sex drive. I basically walk around trying to cover my pants the whole day(so many hot girls in our school) But onto the lifting
Dumbell incline 35.2X7 5 3 30.8X5 I really felt this
Millitary presses Bumbells 22X15 26.4X5 6 6 4 22X7 Sorry this is messy and if confused just ask me. I then supersetted this with dumbell side raises
Dumbell side raises 8.8X7 5 4 man let me tell you that was tough ego checked.
Calf raises 115.5 X18 14 10 i don't know why raise it by like 10 pounds had such an effect but i will keep it here and bring that shit up. I feel really strong and will be posting pics soon less than one week i guess then Chuck is gonna set me up to get cut I love looking lean baby!!! then after that i will go to 175 Pounds the cut is supposed to get me to 5% body fat so i wont lose to much maybe 5 pounds at most but Chuck says i probably will gain muscle(weight and lose fat) and he knows what he's talking about.


Posted by: fufu

Yeah you really shouldn't be going to failure too much. I used to quite a bit but I stopped it and it is definantly a better way to train. It does have its place sometimes though. Why would you want to cut? You are already really lean aren't you?

Don't worry about missing a meal. It happens and it isn't going to ruin your gains, you can always make up for the calories later in the day.


Posted by: Brutus_G

Well when i post pics and reach my current goal (1 week or less) you can judge my leanness and tell me if I'm being to cautious. But I've been bulking for like 4 months to have gained about 33 pounds. I just feel if you bulk to long the body becomes insulin resistant. Plus I've read places that the less bf you have the less likely the body will store your excess food as fat. If my honesty comes out i like to be able to grate cheese with my stomach lol. But getting to 5-6% bf isn't very painful or time consuming but any lower is tuff shit. So my gaining wont be off put for more than 1 month at max i bet more like 2 weeks. On a side thought damn shoulders that never get sore have to kill them to feel it i have no shoulders soreness at all....*brutus pulls out a gun*


Posted by: fufu

Quote:
Originally Posted by Brutus_G
Well when i post pics and reach my current goal (1 week or less) you can judge my leanness and tell me if I'm being to cautious. But I've been bulking for like 4 months to have gained about 33 pounds. I just feel if you bulk to long the body becomes insulin resistant. Plus I've read places that the less bf you have the less likely the body will store your excess food as fat. If my honesty comes out i like to be able to grate cheese with my stomach lol. But getting to 5-6% bf isn't very painful or time consuming but any lower is tuff shit. So my gaining wont be off put for more than 1 month at max i bet more like 2 weeks. On a side thought damn shoulders that never get sore have to kill them to feel it i have no shoulders soreness at all....*brutus pulls out a gun*
I guess it depends on how you bulk. I just bulk slow. What is you bf limit that you don't want yo go ovre?


Posted by: Brutus_G

Well probably 9% at max. Chuck has me on a fast bulk. Like 3 pounds a week fast. This may seem excessive but i trust the guy. I went from like 5% at 122 to 8-9% at 156 so i've gained 9.5 pounds of bf and 24.5 pounds of muscle. Sound good? Oh i got lungeing and squats tommorow yes! It's gonna be volume to the max i'm gonna throw up or fall over when i'm done.


Posted by: fufu

Quote:
Originally Posted by Brutus_G
Well probably 9% at max. Chuck has me on a fast bulk. Like 3 pounds a week fast. This may seem excessive but i trust the guy. I went from like 5% at 122 to 8-9% at 156 so i've gained 9.5 pounds of bf and 24.5 pounds of muscle. Sound good? Oh i got lungeing and squats tommorow yes! It's gonna be volume to the max i'm gonna throw up or fall over when i'm done.

Well 24.5 pounds of muscle is awesome.

Be careful on those lunges, it is easy to get sloppy. Remember to keep the shoulders back and chest up doing them.


Posted by: Brutus_G

Thanks and i will be careful, wait till you see my 15 set volume for legs i wont be going to failure(except on pull ups)


Posted by: fufu

Quote:
Originally Posted by Brutus_G
Thanks and i will be careful, wait till you see my 15 set volume for legs i wont be going to failure(except on pull ups)
rut ro raggy.


Posted by: Brutus_G

Ok well i did'nt realise i would only have 1 hour to work out which is 30 mins to lift so i did'nt get the volume i wanted in time or good rest but i think i did a good job ,considering it is still hard to stand up like 4 hours later.
Sleep-9 hours
Supps-creatine,whey,extend,fish oil,vitc,vite,and a multi.
GOALS-For myself
*Get to 160 pounds
*Stay lean
*Give my workouts a 100% effort
*Stay happy and positive
Workout- Ok this was intense i had like 1 min rest intervals on everything.
Lunges 110X 11 10 9 PR on all!!! I got sloppy lol but cuaght myself on the last reps of the last sets.
Squats slow 110X 7 6 5 i then went down again slowly waited for 10 secs in squated position and came back up.
Rows 26.4X 14 12 10 i felt it this time thanks guys
Sat i plan on trying the high volume on my chest and mod on back.


Posted by: fufu

Congradulations on the PR's. Sitting in the hole for squats is loads of fun. Are you doing lunges with barbells or dumbells?


Posted by: Brutus_G

Barbell i don't have enough big weights to fit on the DB lol. i Mean soon I'm just gonna have to squat with my mom on my back. I only have 155 pounds.You got any ideas man cause i be needing help.


Posted by: Brutus_G

Oh and thanks man. Lunges+me=one sore ass. Do you get this when lungeing?


Posted by: fufu

You could always buy more plates.

Yeah my glutes usually get sore from both squats and lunges.


Posted by: Brutus_G

Quote:
Originally Posted by fufu
You could always buy more plates.

Yeah my glutes usually get sore from both squats and lunges.
Lol smart ass But your right i'm gonna have to bite the bullet and by em.
I'm pissed and happy. I will keep the happiness to myself. I'm pissed because of my deadlifts...I felt like i finished my warmup when my grip gave out i am getting straps and seriouly i will start to squat my mom i can't get new weights right now.
Sleep-9 hours
Supps-creatine,whey,extend,fish oil,vitc,vite,and a multi.
GOALS-FOR MYSELF
*Get to 160 pounds
*stay lean
*Give my workouts a 100% effort
*Stay happy and positive
Workout-Ok well i will consider this a maintinance on the deadlifts. Actually looking back it was comical. I got so pissed i started curseing,punching my bag,and trying to tie the bar to my wrists somhow. I will try ductape next time(i'm serious). I went to failure except deadlifts.
Deadlifts 148.5X17 10 8 I know i could've gotten 21 15 14 easy I really do know.
Incline Dumbells 35.2X 8 5 5 4 22X8 8 i kinda cheat on the last set to get 8
Barbell curls 60.5X 10 6 4


Posted by: Brutus_G

OK guys here's what i plan on doing. I will take today off and just rest with some stretching.
I weigh.4 pounds right now and the goal is 160 pounds. After reaching this i will cut to 5-6% bf then i will get to 175 pounds then another cut if i need it or till i get to 10-9% bf.
weight=158.4 super=3.8 which puts me at 10-10.5 %bf(I'm so ready to cut)
sups-creatine,whey,extend,fish oil,vitc,vite,and a multi.
sleep-8 hours i woke up tired today.
GOALS-For myself
*GET to 160 pounds
*Stay lean
*Give my workouts a 100% effort
*Stay happy and positive
Workout-Stretching for 20 mins. My next workout is on weds. I will after this week follow Iron man's program completely with the exception of the rep ranges. I'm gonna post those pics as soon as i get to 160 i promise, I'm so excited I've never been past 160 pounds. Once i get cut i will get to 175 pounds and feel like superman!!! My long term goals are to get to 275 pounds naturally and if i can't i may consider roids but that's way in the future and I'm only 17 right now so I'd have to wait at least 4 years to take roids. I want to fucking huge and ripped. well lets see how the Iron man program works now that I'm following it right(man i just wanna go workout, i don't know if i can stand this 3 days a week working out.).


Posted by: fufu

how tall are you?


Posted by: Brutus_G

5'9 and happy i actually wish i was like 5'7-5'8.


Posted by: Brutus_G

OK I'm at 161 pounds today, I've been weighing myself everyday for 5 days straight I'm so pumped!!! Looking back when i could only squat 124 pounds and now it's like 185 i just can't describe how proud i am of myself. Don't get me wrong on this I'm not bragging on about a 185 pound squat but I'm just so happy. I'm taking the pics after my bath which is after my last meal of the day, so I'll have em up in like 2-4 hours. Lets hope i can see some amazing differences in the before and afters. Chuck is getting my cut diet set up i bet it will be done by weds or Thursday lets do this. The new goal get from 10% bf to 6% any lower than 6 takes alot of effort and time which i don't mind doing but right now my main view point is to try and get bigger. So to get bigger i must cut. The leaner you are the less fat you will gain on a bulk. I wont spend more than 2 months doing this even if i must lose some muscle. So goals get to 6% in 2 months or less,keep strong,and if possible don't lose any muscle and gain muscle. Let it begin


Posted by: fufu

60 lbs increase in a squat is great.


Posted by: Brutus_G

Thanks man i plan on catching up to yous lol. Chuck says to start my cut on Monday so I'll just continue to bulk till then.


Posted by: fufu

kekekkeke


Posted by: Brutus_G

Comments about week and strong points is greatly appreciated. I'm at 159.6 for today.


Posted by: fufu

I def. see big improvement. Your body looks fuller in the new pics. Good work, keep it up.


Posted by: Brutus_G

Sleep=9 hours still a little tired today
Supps=creatine,whey,extend,fish oil,vitc,vite,and a multi.
GOALS=For myself
*get to 175 pounds
*Get to 6% body fat(starting Monday)
*Keep as much muscle and gain muscle if possible(starting Monday)
*Give my workouts a 100% effort
*Stay happy and positive
Workout=OK i had a tough one today. I did Iron man's true routine and implemented extreme stretching (Dc's stuff).
Romanian deadlifts154X 11 5 6 stretched for 1 min
Squats 132X 7 121X7 3 110X10 then i almost cried on the quad stretch 1min
Calf raises 121X 15 14 11 held for 7 secs i then stretched 1 min almost in a split 2 inches off the ground(yes i'm smug about that lol.)
Pull up let downX 6 i would've done more but i could tell it was enough. 1min lat stretch. You should see the blisters on my hands from the dead lifts today i did the hook grip ,i just got so pissed at my grip giving out but i plan on using this once every like 3-4 weeks so my grip stays really strong. I will start my cut on Monday.


Posted by: Brutus_G

Sleep=9 hours
Supps=creatine,whey,extend,fish oil,vitc,vite,and a multi.
GOALS=For myself
*Get to 5-6% bodyfat
*Keep as much muscle as possible
*Give my workouts a 100% effort
*Stay happy and positive
Workouts= It was a pretty intense workout. I very sore in my chest and extending or flexing my arms hurts my triceps they are probably more sore than my chest. My shoulders arn't sore they never get sore .
Incline DB bench 35.2X10 5 4
DB presses overhead 24.2X6 22X6 4 did'nt realise how heavy it was.
Skull crushers 55X10 7 5
Negative glute ham raisesX 10 6


Posted by: Brutus_G

Ok today starts my cutting.
weight=162.2 super=4mm
sleep=9 i had the best dream very"exciting"
Supps=creatine,whey,extend,fish oil,vitc,vite,and a multi.
GOALS=Formyself
*get to a 2mm on super like 6% bodyfat
*keep or gain much muscle as possible
*Give my workouts a 100% effort
*Stay happy and positive
Workout= Man my triceps are still sore form friday. It is difficult to walk after this workout. Exercises done in this order
Squats 126.5X 9 4 2 lol that was some short breaks then 99X6 I may change this to leg press i haven't seen any progress in two workouts,but i have been sore after it...? Any feedback would help on this guys. I'll ask ironman and p-funk and cowpimp.
Romanian deadlfits 154X 13 8 7 i owned this sob man
PullupsX 8 4 last 4 were sloppy
calf raises 132X11 9 7 i stretched at the bottem for 12-15 secs then came up that is why my reps are lower than last time.


Posted by: fufu

I incorperate squats and leg press in the same workout sometimes. Are your rep ranges the same every week for squats?


Posted by: Brutus_G

I usually go for 6-15 reps on squats. It doesn't always work like that but that is my goal. Actually i think i improved on the squats marginally. Man my thighs,calfs,hams,lower back,biceps,abs,traps,butt,triceps,and my lats hurt*Brutus hobbles away*

Oh my cut diet is 2652 cals 41% prot 18% carbs and 41% fat carb up days its
3127 cals with 130g extra carbs and 30g fat extra. I actually am eating about the same volume of food on Chuck's cutting diet lol.


Posted by: bigw8

great work man keep it up


Posted by: Brutus_G

Thanks man. I appreciate it


Posted by: fufu

Quote:
Originally Posted by Brutus_G
I usually go for 6-15 reps on squats. It doesn't always work like that but that is my goal. Actually i think i improved on the squats marginally. Man my thighs,calfs,hams,lower back,biceps,abs,traps,butt,triceps,and my lats hurt*Brutus hobbles away*

Oh my cut diet is 2652 cals 41% prot 18% carbs and 41% fat carb up days its
3127 cals with 130g extra carbs and 30g fat extra. I actually am eating about the same volume of food on Chuck's cutting diet lol.
When I started doing squats I found this really helped me alot. Week one - rep range 3-6 with high intesity. Week two - rep range 6-10 moderate intensity. Repeat. After only squatting 3 1/2 months I was squatting 225 lbs for 10. That little squat mehtod worked great for me, maybe it can work for you. I know you are doing Ironman's thing and all but I thought I would let you know.


Posted by: Brutus_G

I'll give it a try next leg day how many sets? rest time? I'm actually doing a similar rep range on my chest.


Posted by: fufu

Quote:
Originally Posted by Brutus_G
I'll give it a try next leg day how many sets? rest time? I'm actually doing a similar rep range on my chest.
RI's were like 90-120 seconds. 4 working sets is what I did.


Posted by: Brutus_G

Ok i'll try it. So to make sure Reps 5-8 rest 2-1.5 mins and do 4 sets? I'll do these tomorrow and give it like 4 weeks to see if it works for me. Thanks man for the idea


Posted by: fufu

Quote:
Originally Posted by Brutus_G
Ok i'll try it. So to make sure Reps 5-8 rest 2-1.5 mins and do 4 sets? I'll do these tomorrow and give it like 4 weeks to see if it works for me. Thanks man for the idea
well you do that every other week.
one week- 6-10 reps moderate 90-120 seconds
next week 3-6 reps heavy RI 120-150 seconds
repeat


Posted by: Brutus_G

Ok i was very rushed this morning but now i can fully fill in my routine and everything else.
Sleep-8 hours
Supps-Same and Chuck told me to add in Glutamine to preserve muscle so i will.
Goals-For myself
*Get to a 2 mm super
*gain muscle
*get to 175 but not at the expense of getting lean
Workout-Ok well i tried you workout fufu and man i just bitch slapped that squat lol i was just unbeatable. My deadlifts also improved. Before i was doing rack deads now a bit lighter like 5 pounds less i'm doing full deadlifts for the same reps and some lol.
Squats 154X6 3 143X6 4 PR
Deadlifts 148.5X13 10 8 PR
Rows 77X12 10 8 Pr i think i got that back but i'll know tomorrow wont i lol.


Posted by: fufu

how is the cut going?


Posted by: Brutus_G

Pretty good man i'm getting stronger and gaining about 1-.5 pounds a week while loseing bodyfat. I'll actually measure it on sunday and i will take some pics after about 2 weeks.


Posted by: fufu

Sounds good!


Posted by: Brutus_G

I forgot to post a workout on weds so here it is.
Workout=
db incline press 39.6X7 5 4 26.4X7 Man i raised the wieght by 4.4 pounds on each db and got high reps man i can't wait till next workout i really felt inspired on these.
Db overhead press 22X6 6 6 damn i'm now realising that it is this number lol.
Skull crusher with db 17.6X6 5 5 i would've used a bar but my gym doesn't have one and i can't change gyms since it is a class.
Db Shrugs 48.4X21 19 16 my gym doesn't have heavier db so thats why my reps are so high.


Posted by: fufu

Quote:
Originally Posted by Brutus_G
I forgot to post a workout on weds so here it is.
Workout=
db incline press 39.6X7 5 4 26.4X7 Man i raised the wieght by 4.4 pounds on each db and got high reps man i can't wait till next workout i really felt inspired on these.
Db overhead press 22X6 6 6 damn i'm now realising that it is this number lol.
Skull crusher with db 17.6X6 5 5 i would've used a bar but my gym doesn't have one and i can't change gyms since it is a class.
Db Shrugs 48.4X21 19 16 my gym doesn't have heavier db so thats why my reps are so high.


Db Shrugs 48.4X21 19 16

Does this mean "three sets of db shrugs, 1st - 21 reps , 2nd - 19, 3rd 16?"

How do you go about choosing reps? Do you have a set reps before you even start your workout or do you just do whatever you feel like?


Posted by: Brutus_G

Your right on the shrugs man. I usually have a number that i wish to beat,but sometimes i will just wing it if i don't do a certain exercise at least once a month(leg press, tricep kick backs lol,chin ups,and good mornings.) But i will be following your rep scheme advice for my legs. And if you were asking why my reps are on odd and even numbers it's cause i just go to failure,which working out 3 days a week allows me to do. My moms going to Paris lol today with my sister.


Posted by: fufu

Quote:
Originally Posted by Brutus_G
Your right on the shrugs man. I usually have a number that i wish to beat,but sometimes i will just wing it if i don't do a certain exercise at least once a month(leg press, tricep kick backs lol,chin ups,and good mornings.) But i will be following your rep scheme advice for my legs. And if you were asking why my reps are on odd and even numbers it's cause i just go to failure,which working out 3 days a week allows me to do. My moms going to Paris lol today with my sister.
I used to go to failure alot and get stronger but it doesn't work so well for me anymore. But if you are getting results, then go ahead by all means.

Paris eh? Tell them to stay cautious, you never know about those Frenchies!

It is a really nice place though.


Posted by: Brutus_G

Hey FuFu if i were to do heavy weights like on Monday for upper(2-5) and lighter weights on Friday(8-15) do you think this would help me get stronger while getting more muscle at a decent rate? My main goal is to get big but the more i read about power lifting and o lifting it seems that lifting heavy is better than lighter for muscle growth. So by devoting one day to strength and the next to hypertrophy i think i could gain more muscle. My split is
Mon-up ME
Tues-off
weds-low ME
Thurs-off
Fri-up repeated rep
sat-off
sun-off
Mon-low repeated rep
so on. up and low alternate every day i workout. Workout days are M/W/F
How would you go about deciding your strength day weight? What kind of periodization do you use? Should i be going to failure on heavy days? Rep range and sets? Lol sorry but I'm just am so interested in strength training and well you know what your doing.


Posted by: fufu

Yeah that looks like a good way to keep it mixed up. Looks good for both strength and size. I used to do something like that. One week I trained strength, the next I did more hypertrophy stuff. I never do ME's though. I don't like maxing out, I like working up slowly and getting PR's for reps. Just what I do though because strength is only part of my goal.

About going to failure...you are going to have to find a way to gauge your strength to see where you are at, that may include going to failure. Of course if you are training max effort you may end up failing lifts because you are trying to break your record, the whole point of an ME. I am kind of a noob though at this stuff. I wish I could help you more but I think P-Funk and Cowpimp could really explain this stuff alot better to help you.

I do think the routine you set up looks good though.


Posted by: fUnc17

Quote:
Originally Posted by fufu
I used to go to failure alot and get stronger but it doesn't work so well for me anymore. But if you are getting results, then go ahead by all means.

Paris eh? Tell them to stay cautious, you never know about those Frenchies!

It is a really nice place though.
Going to failure can help... alot. BUT after 3 weeks or so your CNS becomes so overtaxed your progress completely haults. It's a good shock to the system if you do it for a week or two, but no more because then you'll just be working backwards.

I remember last summer I was singling in all 3 lifts every week for a month straight, ya sure I got stronger, but I overtrained myself so much that I couldnt continue any further. I took time off and lost the strength i gained because when your body is used to a certain load you can take time off and come back and have no problem. But when you set multiple PR's per workout, for 4 weeks straight, your body hasnt been used to that load for much time at all. Making it very easy for you to lose what you've gained.


Posted by: Brutus_G

Quote:
Originally Posted by fUnc17
Going to failure can help... alot. BUT after 3 weeks or so your CNS becomes so overtaxed your progress completely haults. It's a good shock to the system if you do it for a week or two, but no more because then you'll just be working backwards.

I remember last summer I was singling in all 3 lifts every week for a month straight, ya sure I got stronger, but I overtrained myself so much that I couldnt continue any further. I took time off and lost the strength i gained because when your body is used to a certain load you can take time off and come back and have no problem. But when you set multiple PR's per workout, for 4 weeks straight, your body hasnt been used to that load for much time at all. Making it very easy for you to lose what you've gained.

If i feel fine(actually really good) going to failure and I've be over trained so i know how that feels but i don't feel it now, is it still not a good idea to go to failure? I always hear mixed opinions on this stuff.


Posted by: fufu

Quote:
Originally Posted by Brutus_G
If i feel fine(actually really good) going to failure and I've be over trained so i know how that feels but i don't feel it now, is it still not a good idea to go to failure? I always hear mixed opinions on this stuff.
Well it if works for you, go for it I suppose.

I just try to avoid it but I probably go to failure at least once when I workout.


Posted by: Brutus_G

I think i know what I'll do. Mon weds Fri sat split upper lower over 2 weeks i build up my intensity and use periodization then lower down for one week. I wont go to failure unless being stared at by a hot girl in tight pants or if i get pissed i will speacially on deadlifts which i would consider easy for my body type. Mon upper will be 3-5 reps sets of like 10 Tues will be 8-12 rep lower Fri will be 8-12 reps sets of 3-4 upper sat will be 3-5 reps sets of 10 for my lower body. How does that look please give any sugesstions you guys may have?


Posted by: Brutus_G

OK here it is
Weight=163 super=8 chest=8 i realised that it goes by twos so a 4 was actually a 8. I look leaner but this says i havn't lost any bf so i'll tell Chuck and we'll make adjustments. But on a side note i gained 0.8 muscle pounds
Sleep=8 hours i wake up to pee 1 hour before i normally get up this has happened like 3 times in a row lol.
Supps=creatine,whey,extend,fish oil,vitc,vite,sesamin,glutamine,anagen,and a multi. I'm trying some new stuff lets hope it really works anagen is for muscle help and recovery glutamin keeps me form getting catobolic.
GOALS=For myslef
*Get to a 4mm readin
*Gain more muscle like 5-10 pounds on this cut
*Stay happy and positive
*Give my workouts a 100% effort.
Woekout-Ok man this was tough
Bench press
132X1 failure
121X2
88X6 5 4 3 Damn no failure cept maybe last one
CG Bench board presses 110X3 3 3 no failure here
DB shoulder presses 22X 7 7 7 no failure
Lateral side raises 13.2X6 8.8X10 no failure
Rotator cuff rotation 13.2X 7 6 5 failure but its a small ass muscle
Squats this is where i fucked up becuase of that hot girl in tight pants lol
110X4 3 4 failure
I will not go to failure next time i did a decent job since usually i go to failure on everything


Posted by: fufu

Quote:
Originally Posted by Brutus_G
OK here it is
Weight=163 super=8 chest=8 i realised that it goes by twos so a 4 was actually a 8. I look leaner but this says i havn't lost any bf so i'll tell Chuck and we'll make adjustments. But on a side note i gained 0.8 muscle pounds
Sleep=8 hours i wake up to pee 1 hour before i normally get up this has happened like 3 times in a row lol.
Supps=creatine,whey,extend,fish oil,vitc,vite,sesamin,glutamine,anagen,and a multi. I'm trying some new stuff lets hope it really works anagen is for muscle help and recovery glutamin keeps me form getting catobolic.
GOALS=For myslef
*Get to a 4mm readin
*Gain more muscle like 5-10 pounds on this cut
*Stay happy and positive
*Give my workouts a 100% effort.
Woekout-Coming soon like in 7 hours lol
what is "super and chest"?


Posted by: Brutus_G

Skinfolds of 2 inches from belly button and chest.


Posted by: Brutus_G

FuFu i went to failure lol there was ahot girl in tight pants nearby *brutus cries i can't help it*


Posted by: fufu

Quote:
Originally Posted by Brutus_G
FuFu i went to failure lol there was ahot girl in tight pants nearby *brutus cries i can't help it*
lawl. It's ok, don't worry about it.

She better have been really hot though.


Posted by: Brutus_G

Late update
Sleep-9 hours
supps-creatine,whey,vitamins c and e, multi vitamin,and extend(i love extend lol)
Goals-For myself
*get to 6% bodyfat
*gain muscle
*get to 175 pounds
*stay happy and positive
*Give my workouts a 100% effort.
workout-Wow this is quite alot of volume for me and i felt like i could've doen more easily. FuFu you would've been proud man not 1 time to failure except on squat max which was an accident i know i could've gotten 3.
Box squats 154X2 143X3
Deadlifts from rack121X5 143X3 176X5 3 PR!!!!! man i kick ass on deadlifts lol. i suspect my body is natural made for it and not for squating or curling.
Leg press154X 8 5 110X10
DB Rows30.8X 10 8 7
Calf raises 137.5X15 11 9 the pain from this is equilivant to haveing my bals kicked.
Leg curls i pushed down with two let up with one 66X 6 5


Posted by: bigw8

keep it up bro looks like you are doing great


Posted by: fufu

Great workout. Nice job on the squats and deadlifts. Yeah calve raises do suck, one of the most painful movements when done right.


Posted by: Brutus_G

Thanks guys.


Posted by: Brutus_G

OK man today i was on fire not going to failure is hard but it makes me feel like gold.
Sleep-8
Sups-creatine,whey,vitamins c and e, multi vitamin,and extend(i love extend lol)
GOALS 101-For myself
*Get to 6% bf or a 4mm skin fold
*get to 175 pounds or maintain body weight
*stay happy and positive
*Give my workouts a 100% effort
Workout- I finished early so next time I'll add another exercise in.
Bench press flat 110X10 9 7 5 last time i did 110 it was for 4 reps lololol i didn't even go to failure i know i had 12 in me!!!
Skull crushers 68.2X8 6 4 i love these i hope I'm so sore tomorrow.
Clean and press 68.2X8 6 5 (like it says clean the weight up then do a military pres then let back down in the clean manner slow as i can68.2X8 6 5 OK i was close to failure on this one but i probably one got it once.
Curls bare bell 68.2X 6 66X4 4 ok this last one i actually cleaned it up then let it down lol so i didn't go to failure.
I've been doing my cardio to cardio is 30-35 mins after weight lifting and Chuck wants me to do it a mod intensity pace.


Posted by: fufu

gj gj


Posted by: Brutus_G

Thanks FuFu
weight=163 the same super=8m the same chest=7 mm 1 lower This puts my bf at7.33% and last time it was 7.64% last time not a huge change. Chuck says it takes 1-2 weeks for the body to adjust and lose body fat. I will give it 1 more week to see if a real fat loss happens if not i will change it. Real fat loss being 1%-.5% a week
sleep=10 hours man i slept good i might just sleep 10 hours a day.
sups-creatine,whey,anagen,glutamine,sesamin,vitamins c and e, multi vitamin,and extend(i love extend lol)
GOALS-For myself
*Get to 6-5% body fat
*Gain or maintain my muscle mass
*Stay happy and positive
*Give my workouts a 100% effort.


Pics will be up later today.


Posted by: fufu

What is Extend?


Posted by: Brutus_G

The most use full thing I've ever bought besides creatine and fish oil. It contains a 2:1:1 ratio of branch chained amino acids. leucine,isoleucine,valine,and it has glutamine in it. The first time i took it it tasted like shit. The second time i could actually drink it my workout was amazing never before could i hold the intensity like this. The 3rd workout i actually started to like the taste. Well now it tastes like grape soda. I also add in green tea and this really makes it taste good and pumps me up. It also keeps you from eating your own muscle and makes having to spike your insulin after a working pointless. I take 30g with .75 liters of water. That is done by the time im finished. I would say get fish oil creatine then extend if i had to be honest.

OMG i forgot to fish oil in my supplemts this whole time


Posted by: fufu

I'm thinking about trying a BCAA supplement. They are fairly cheap I think.

How much is Extend?


Posted by: Brutus_G

http://www.bodybuilding.com/store/sv/xtend.html

It will last 1035/30=34.5/4=8.6 weeks if you use 30grams every workout day for 4 days a week. So like 2 months for 50$ note i use grape i can't say anything for watermelon. It is expensive but i do feel it's worth it for max preference and recovery is it needed? No. Like i said fish oil, creatine, and then extend are the best things I've ever bought.


Oh on a side note once i started taking extend i got leaner


Posted by: Brutus_G

OK here they are sorry bout the back pic but that is how i could take it.any comments good or bad will be appreciate. Squat day yes!


Posted by: fufu

You are starting to fill out better. Back is looking good, keep on eating!


Posted by: Brutus_G

Lol im on a cut to. thks man. Cant wait to see what you look like. probably have legs like a tree trunk squatting all that weight lol.
Sleep-9 hours i keep on waking up at 9 hours i want to get it to 10 but my body knows what time i normally get up at.
Supps-creatine,fish oil,whey,anagen,glutamine,sesamin,vitamins c and e, multi vitamin,and extend(i love extend lol)
GOALS-For myself
*Get to 5-6% bodyfat
*Gain or maintain muscle mass
*give my wokrouts a 100% effort
*Stay happy and positive
Workout rant- Some ass just stared at me doing lunges today. It wasn't a questioning qureious stare, it was an insulting one. I actually turned to him and said "WHAT"? What an ass well he stopped staring after that and returned to his cheat bicep curls, the bastard lol.
workout-I tried to follow ironman's program and rep scheme but i was thrown off by the leg press and eccentric pull ups. plus i didn't have enought weight for lunges or db deadlifts off a box. i will next time make sure i do it right, sry bought that Ironman.
Legpress
154X18 well i didn't realise i had improved that much
176X8
176X9
Leg raises-realised i had an over powering back so i laid off deads and did some ab work.
8.8X12
13.2X6
oX15
Pullups negative part
0X8
0X6
Stifflegged deadlifts on box- man i felt this. I mean damn it was light but dAMN.
96.8X12
96.8X12
96.8X10
Lunges-My butt hurts very badly and my forearms fell much like chop suey
96.8X8
96.8X6

On a side note my carb up is today YES!!!! SWEET POTATOES*Brutus slips off into a daydream*


Posted by: fufu

What a dick, he didn't say anything?

I found when I really concentrated on squats, my leg press went up alot.


Posted by: Brutus_G

Quote:
Originally Posted by fufu
What a dick, he didn't say anything?

I found when I really concentrated on squats, my leg press went up alot.
No he didn't say or do shit lol. Man i love leg presses,deadlifts and squats these are my favorite exercises in order. I just like the feel of leg presses deadlifts are just easy for me,squats i always see arnold squatting in my mind when i am squatting (not to say say arnold was a nice or knew what he was talking about.) Oh btw he was curling 12.2 pounds BD lol.


Posted by: Brutus_G

OK man i was strong and very sore today. My butt hurts very badly. Biceps and lats feel like they were scrapped with a blade.
Sleep=9hours still can't sleep for 10 oh well maybe my body only needs 9 hours
supps-creatine,fish oil,whey,anagen,glutamine,sesamin,vitamins c and e, multi vitamin,and extend(i love extend lol)
GOALS-For myself
*Get to 5% bodyfat
*Gain or maintain current muscle mass
*Stay happy and positive
*Give my workouts a 100% effort
Workout-My bench has just shot up. I think it's beacuse i have a strong chest,and i've been working the rotator cuffs. I really tried to meet the rep ranges of the ironman program, but i did come very close and will have it honed down soon.
DB Incline press I really did great on this one
39.6X12
44.0X6
35.2X10
Millitary press
22.0X8
26.4X5
17.6X12
Calf Raises The pain from this almost made me cry almost
121X17
143X11
132X12
External rotations for rotator cuff This movement is almost relaxing like a rehab movement. You guys should really try this it works great!
13.2X6
8.80X10
8.80X10


Posted by: fufu

gj on those incline presses


Posted by: Brutus_G

I took off Friday. I will do Cardio 5 times a week for 35 Mins mod intensity.
Weight=163.4 i gained weight!!! super=8 chest=6 thigh=13 so body fat=6.71 i don't know if that's correct but it is consistent so i''l use it till i reach my goal. BTW thats a change of .62% bodyfat and i gained muscle!!! My pants are now falling off my ass lol.
Goals-For myself
*Get to 4-5% body fat
*gain or maintain current muscle
*Give my workouts a 100% effort
*Stay happy and positive
*Get laid
Yes i just added that last one give me some time to get accepted into my new school like 3-4 months. Any of you guys know how to blend in a party but eat healthy and look like I'm drinking? Man I'm gonna have to change my sleeping schedule to.


Posted by: fufu

mmmm beer and whey.


Posted by: Brutus_G

Today the act of sitting is tuff but it doesn't actually hurt, i know it will be a bitch tomorrow.
Sleep-9 hours
Sups-creatine,fish oil,whey,anagen,glutamine,sesamin,vitamins c and e, multi vitamin,and extend(i love extend lol)
Goals-For myself
*get to 4-5% body fat
*Gain or maintain muscle mass
*Stay happy and positive
*Give my workouts a 100% effort
*Get laid
Workout-My posterior chain is much like a weak string right now still shaky after like 4 hours
Squats PL style
143X5
143X7
143X3
121X9 shaky as hell
Dead lifts from floor
154X17 to light no extra weight so
Stiff legged dead lifts
154X9
154X7
Leg raises I'm getting really good at these
13.2X9
13.2X8
13.2X7
Rows barbell
77X11
77X6 ????
77X11 lol?
All in all a good workout just i wanted to go heavier since today was a power day. I had no choice but still it was a productive workout!


Posted by: Brutus_G

Sleep-9-8 hours
supps-creatine,fish oil,whey,anagen,glutamine,sesamin,vitamins c and e, multi vitamin,and extend(i love extend lol)
Goals-For myself
*Get to 4-5% bodyfat
*Gain or maintain muscle mass
*Stay happy and positive
*Give my workouts a 100% effort
*Get laid
Workout- It was a power day but i just felt like doing hypertrophy.
Inlcine DB Presses Im made to deadlift and bench press i just keep going up in numbers last week it was 44 for 6 now its 11!!!
44X11
44X6
44X6
Shrugs barbell
143X14
143X12
143X8
Calf raises
154X14
154X10
154X9


Posted by: fufu

Looks like your numbers are going up nicely then.


Posted by: Brutus_G

OK today was a hypertrophy day for lower
Sleep-7 hours
Supps-creatine,fish oil,whey,anagen,glutamine,sesamin,vitamins c and e, multi vitamin,and extend(i love extend lol)
GOALS-For myself
*GET to 4-5% bodyfat
*Gain or maintain muscle mass
*Stay happy and positive
*Give my workouts a 100% effort
*Get laid
workout-Im deloading for a week of two so instead of 4-5 exercises ill do 2-3
Squats bodybuilder style rest paused 15 sec breaks thighs are alittle sore.
132X10
132X5
132X6
Barbell rows back is very sore
82.5X14
88X7
88X7
Crunches with weight nice and sore today in abs
88X21
88X18
88X17


Posted by: Brutus_G

WEight=163.8 super=9 chest=5 thigh=12 bodyfat%= 6.39% so a loss of .94% bodyfat. I have no clue hwy my super went up but if i did this right i wont bitch. Ill post pics next week.


Posted by: fufu

Barbell rows took quite a jump from your last workout, gj. Getting pretty close to a 5% bf too, how much longer do you think it will take?


Posted by: Brutus_G

I think it will take two weeks. I also think im higher than 6.39% but its consistent so i'lll use it. I may just play it by ear and stop when im happy with my leaness. Chuck told me to do 40 mins of cardio mod inten 5 times a week
Sleep-9 hours gfelt great
supps-creatine,fish oil,whey,anagen,glutamine,sesamin,vitamins c and e, multi vitamin,and extend(i love extend lol)
GOals-For myself
*Get to 4-5% bodyfat
*Gain or maintain muscle
*stay happy and positive
*Give my workouts a 100% effort
*Get laid
Workouts -Upper strenght deloaded
Incline DB press sore
48.4X6
48.4X4
44X6
Rotator cuff sore
13.2X5
8.8X6
Chin ups standing on a bench then falling down. Crying sore
bodyweightX9
bodyweightX6
Leg raises mod sore
13.2X6


Posted by: Brutus_G

Ok today was a little messy but i had no choice the gym was crowded and i couldnt use what i wanted.
Sleep-9 hours
Supps-The normal
GOALS- for myself
*Get to 4-5% bodyfat
*Gain or maintain muscle mass
*Stay happy and positive
*Give my workouts a 100% effort
*Get laid
Workout- I couldnt go heavy like i wanted
Lunges
96.8X10
96.8X6
96.8X5
Pull throughs-i almost shat out my spleen
38.5X12
38.5X11
38.5X9
Shruggs-bent over like a row
70.4X12
70.4X12
Squats
121X6 i know it's sad but my posterior chain had its butt kicked (no pun intended) from the pull throughs. I would appreciate anyone's opinions on pull throughs because today i was told they were dangerous and would like to know more on this subject.


Posted by: fufu

I would say keep that back neutral and don't do anymore weight than you can handle.


Posted by: Brutus_G

Ok well as u guys know this is deloading week.
Sleep-8
supps-creatine,fish oil,whey,anagen,glutamine,sesamin,vitamins c and e, multi vitamin,and extend(i love extend lol)
Goals-For myself
*Get to 4-5% body fat
*Gain or maintain muscle mass
*Give my workouts a 100% effort
*Stay happy and positive
*Get laid
Workout- I improved on my benching but next week i will switch it up and make it a bare bell flat i think i might be plateauing. Calf raises i kept on sliding off the block.
DB flat
48.4X9 yea buddy pr like hell
48.4X4 i messed up being i know i could've had 5 or 6
44X7
Calf raises
154X16
154X13
154X9
rotator cuff man this was an improvement
13.2X9
13.2X7 last time the first one was for 5 so ha lol


Posted by: bigw8

post us some more pictures please


Posted by: Brutus_G

I promise ill have some up by monday. I usually post em on sunday night or monday morning. I'll also on a side note be returning to ironman training after my deload is done. This could be monday next week or weds i'll play it by feel.


Posted by: bigw8

how old are you?
tall?


Posted by: Brutus_G

17 years about 5 foot 9


Posted by: Brutus_G

I'm moving soon in like 2-3 weeks. I will take a full week off starting when i sit down in that plane. I wont be able to reply because I'll be away from my comp till i get it set up. So i may be back replying and posting in 1 week or maybe 5 IDK. I will go out of my way thou to get a post up so just wait a week or 2 after i leave. Weight=162.8 1 pound loss. Super=9 chest=4 thigh=12 total body fat%=6.09 so a loss of .30% body fat. I think i lost more but I'm not going to measure my but and lower back lol. I'll see what Chuck tells me but i suspect my setup will stay the same but who knows.


Posted by: fufu

Quote:
Originally Posted by Brutus_G
I'm moving soon in like 2-3 weeks. I will take a full week off starting when i sit down in that plane. I wont be able to reply because I'll be away from my comp till i get it set up. So i may be back replying and posting in 1 week or maybe 5 IDK. I will go out of my way thou to get a post up so just wait a week or 2 after i leave. Weight=162.8 1 pound loss. Super=9 chest=4 thigh=12 total body fat%=6.09 so a loss of .30% body fat. I think i lost more but I'm not going to measure my but and lower back lol. I'll see what Chuck tells me but i suspect my setup will stay the same but who knows.
Where are you moving to?


Posted by: Brutus_G

Baltimore Maryland


Posted by: Brutus_G

OK today was the last day of my deload.
sleep-8 hours
supps-creatine,fish oil,whey,anagen,glutamine,sesamin,vitamins c and e, multi vitamin,and extend(i love extend lol)
GOALS-for myself
*Get to 4-5% body fat
*Gain or maintain muscle
*Give my workouts a 100% effort
*Stay happy and positive
*Get laid
Workout- man this was perfect weight and rest periods today
Squats-Ass to the grass i ripped my boxers lol I'm serious lol.
143X4
143X3
143X3
Dead lifts from knees
176X4
176X4
176X3
Leg press- with purposely focusing on quads ie close stance legs positioned
154X10
154X10


Posted by: Brutus_G

i know its late and im sry. Cya guys


Posted by: Brutus_G

OK I'm slowly getting back into things. No failure for at least 2 weeks.
Sleep-9 hours
supps-creatine,fish oil,whey,anagen,glutamine,sesamin,vitamins c and e, multi vitamin,and extend(i love extend lol)
Goals-for myself
*Get to 4-5% body fat
*Gain or maintain muscle mass
*Stay happy and positive
*Give my workouts a 100% effort
*Get laid
Workout-Man it was so fun and pumped today. Didn't go to failure on my last training session and noticed the difference the next day. Note i went heavy today.
Bench press
126X4
126X3
126X3
Skull crushers
88X3
88X1
Military press
77X6
77X7
77X5
bare bell rows- I'm really starting to favor these.
99X12
110X7
110X6 easy I'll do more next time


Posted by: Brutus_G

It's odd i can almost row as much as my bench i suspect ill beat my bench soon. I can almost do a full up and full down chin lol lololol. I know its sad


Posted by: Brutus_G

http://www.t-nation.com/findArticle....5-132-training

This is my plan for 9 weeks. I will focus on my shoulders since they are sorta lagging and a little muscle on ur shoulders looks better than any where else.


Posted by: Brutus_G

Chuck has also cut like 300 cals from my carb up meal mostly honey and sweet potatos. Lets see how it goes guys.


Posted by: fufu

Looks like you are doing things right, numbers are getting up there, especially that bench.

Have you been measuring you body parts to compare?


Posted by: Brutus_G

If u mean measuring tape no. I probably should've but it's no big deal. I feels o pumped today going to do another session of lifting today even through i don't have it scheduled. Thks fufu Ur advice on one day heavy then next day being a hypertrophy day is what I'm following(or trying if not able to) so the credit is urs and the not to failure training is making me so pumped*Brutus slaps himself for not just copying fufu*.


Posted by: Brutus_G

OK today was short but i want to get used to the 4 days a week lifting
Sleep-9 hours
Supps-creatine,fish oil,whey,anagen,glutamine,sesamin,vitamins c and e, multi vitamin,and extend(i love extend lol)
You know its very tempting to cut and paste my goals but i refuse to i will always type them
GOALS-FOR MYSELF
*Get to 4% body fat
*Gain or maintain muscle
*Give my workouts a 100% effort
*Stay happy and positive
*Get laid
*Do chins for 6 reps
*Squat 200 pounds
*Bench my bodyweight

Workout-Wow i was feeling Olympic after that video of the Chinese kids lol.
None failure workout
Snatch
77X6
77X5
71.5X9
Front squat- Just 20 mins after my quads are feeling it
110X14 to light i was surprised
121X10
121X7 my sister made me laugh
Hypers
22X7
22X9I feel it now like 20 mins after lol
Chin up
bodyweightX1


Posted by: fufu

good jorb on that chin up! Nice front squattage too! Are you at your new gym yet?


Posted by: Brutus_G

Nope one more week. No i lie 2 more weeks im taking a week off after school to totally rest.


Posted by: fufu

Quote:
Originally Posted by Brutus_G
Nope one more week. No i lie 2 more weeks im taking a week off after school to totally rest.
Oh I see, aren't you living in England right now or something?


Posted by: Brutus_G

Yea 2 and a half years. I really wont miss it even thought the experience was great and i learned alot.


Posted by: Brutus_G

OK i was sore today in my traps and in my shoulders but Chad Waterbury's high freq training says to train thru soreness so i did. Im trying to specifically improve my traps and shoulders
Sleep-7 hours
supps-creatine,fish oil,whey,anagen,glutamine,sesamin,vitamins c and e, multi vitamin,and extend(i love extend lol)
GOALS-For myself
*Get to 3-4% body fat
*Gian or maintain muscle mass
*Stay happy and positive
*Give my workouts a 100% effort
*Get laid
Workouts-Man i took off sets from bench and rows and gave them to my shoulders and traps. I even did cleans and jerks and shrugs first.
Clean and jerks
77X14
88X8
88X7
Shrugs barebell in front not en ought weight
143X19
143X12
Close grip barebell on incline wow it went up lol
132X8
132X6 wowowowow
Rows barebell close grip like foot apart
132X9
132X7 i pissed myself when i found out im stronger on rowing then benching lol
Rotator cuff
14.3X2
16.5X1 little to much weight

Man it was a great workout today. If anyone is wondering what plan I'm following for my shoulders and traps its by chad Waterbury and here it is http://www.t-nation.com/readTopic.do...ydra?id=725763


Posted by: Brutus_G

OK i think this high frequency on my shoulders is paying off they are getting stronger and less sore.
sleep-8 hours
supps-creatine,fish oil,whey,anagen,glutamine,sesamin,vitamins c and e, multi vitamin,and extend(i love extend lol)
Goals-for myself
*Get to 3-4% body fat
*Gain or maintain muscle mass
*Give my workouts a 100% effort
*stay happy and positive
*Get laid
Workout- It was crowed ed and i couldn't use the power rack to do deads.
Leg press
176X12
176X9
176X10
DB military press
30.8X10
30.8X7
26.4X8 wow that is such an improvement i hope that i continue to see this level of improvement
Calf raises
176X10
176X8
176X6
154X10


Posted by: Brutus_G

Man i was killing the weights today lol.
Sleep-9 hours
Supps-creatine,fish oil,whey,anagen,glutamine,sesamin,vitamins c and e, multi vitamin,and extend(i love extend lol)
Goals- for myself
*get to 3-4% body fat
*Gain or maintain muscle mass
*Stay happy and positive
*Give my workouts a 100% effort
*Get laid
Workout-IN this order always do my workouts in the order i list them
Snatch from floor wide grip
77X10
77X10
77X8 well last time it was like 6-3s PR
Under hand bb rows
137.5X5
137.5X4
137.5X5
143X4 !!!! wow prs the whole time
BB flat wide grip bench presses
143X3
143X3
143X3 Pr lol
Push presses
93.5X4
93.5X3PR
As u can see it was a strength day cept snatches. I find i do best with 3-4s none failure for strength training. Rows shouldve been just 143 but ahh well. It was a great day.


Posted by: fufu

Wow, great workout. PR's ftw.


Posted by: Brutus_G

OK ill post pics this Saturday
sleep-9 hours 1 15-29 min nap
supps-creatine,fish oil,whey,anagen,glutamine,sesamin,vitamins c and e, multi vitamin,and extend(i love extend lol) I'm out of extend sesamin so i feel less energized lol
Goals-For myself
*Get to 3-4% body fat
*stay happy and positive
*Give my workouts a 100% effort
*gain or maintain muscle mass
*get laid
Workout-Upon technical analysis my balls were firmly against the wall.
This order
Dead lifts
176X12 could've had 14-16 but my lungs were just....
187X9
187X8 wow PR PR!!!
Clean and jerk not from floor
99X5
99X5
99X4 Pr
Front squat
165X5
170.5X3
170.5X3 PR!!~!
Chin ups
bodyweightX1
Shrugs
170.5X15
170.5X13 ppprrrrrr

So intense today i don't know why but damn.


Posted by: Brutus_G

You know i bet the reason it was so good was the 15 min nap


Posted by: fufu

Damn, you just owned the gym with that last workout. Ever think about upping the weight on deads and staying in the 1-4 rep range?


Posted by: bigw8

great job bro


Posted by: Brutus_G

Quote:
Originally Posted by fufu
Damn, you just owned the gym with that last workout. Ever think about upping the weight on deads and staying in the 1-4 rep range?
lolololol thanks man
I'm maxed on weights. That was everything i had and a DB bar. I had to fit some 30 pounds of the weights in my book bag and tie it to the bar lol. I have very small weights so.


Posted by: Brutus_G

Quote:
Originally Posted by bigw8
great job bro
Thanks man


Posted by: bigw8

what is your diet looking like bro?

how long ago did you start this?


Posted by: Brutus_G

Well it's plain lol.
This is the exact eating plan every day. Basically ever 3 days i have a carbup meal as the last meal of the day right before bed. I know this seems bad ,but it works. Also i dont use the splenda


Pre-Workout – 500mg Vit C

During Workout Shake = 8 scoops Xtend in 20-24 oz cold water

Post workout – 500mg Vit C + 400IU Vit E

Meal 1 6 egg whites

1 whole egg 1 – Fish Oil

2 oz grilled chicken 1 – Sesamin

1 cup steamed spinach 1 – MultiVit

2 tbsp peanut butter or 18 almonds or 3 oz avocado

8 oz (peeled) ruby red grapefruit – splenda packets can be used to sweeten if desired

42g protein, 20g fat, 25g carbs

Meal 2 47g scoop Body Fortress Protein Powder + 10g Glutamine

2 tbsp peanut butter or 18 almonds 1 – Fish Oil

1 cup steamed Broccoli or asparagus or green beans

35g protein, 15g fat, 10g carbs

Meal 3 6 oz Chicken or halibut or Sirloin fillet or Tuna (albacore packed/canned in water) or LEAN turkey breast
1 cup steamed Broccoli or asparagus or green beans 1 – Sesamin

2 tbsp peanut butter or 18 almonds or 3 oz avocado 1 – Fish Oil
42g protein, 15g fat, 10g carbs



Meal 4 6 oz Chicken or halibut or Sirloin fillet or Tuna (albacore packed/canned in water) or LEAN turkey breast ½ cup steamed Broccoli or asparagus or green beans 1 – Fish Oil

2 tbsp peanut butter or 18 almonds or 3 oz avocado 1 – MultiVit

42g protein, 15g fat, 5g carbs

Meal 5 47g scoop Body Fortress Protein Powder + 10g Glutamine

18 almonds 1 – Fish Oil

1 cup steamed Broccoli or asparagus or green beans 1 – Sesamin

35g protein, 15g fat, 10g carbs

Meal 6 6 oz Chicken or halibut or Sirloin fillet or Tuna (albacore packed/canned in water) or LEAN turkey breast

1 cup steamed Broccoli or asparagus or green beans or1 cup lettuce, ¼ cup tomato and ¼ cup cucumber

2 oz avocado, 2 tbsp REDUCED FAT DRESSING 1 – Fish Oil
42g protein, 15g fat, 10g carbs

Meal 7 5 oz Chicken or halibut or Sirloin fillet or Tuna (albacore packed/canned in water) or LEAN turkey breast

1 cup steamed Broccoli or asparagus or green beans

3 oz avocado2 tbsp peanut butter or 18 almonds 1 – Fish Oil
35g protein, 15 fat, 10g carbs

Protein – 273g = 1092 Cals, Carbs (not including Carb night) – 80g = 320 Cals, Fat – 110g = 990 Cals

Total Cals – 2402 Cals NON-carb night

Total Cals – 2757 – Carb nights

Every 21st meal is carb meal. LAST MEAL and it replaces Meal 7. MUST BE eaten in this order

1. 1 cup steamed green beans or spinach = 10g carbs

2. ¾ cup oatmeal (measured dry then add water and microwave) 45g carbs

2 tbsp raisins = 15g carbs

4-6 packets splenda for sweetening

18 almonds = 15g fat

3. 5 oz yam or sweet potato = 30g carbs

2 tbsp peanut butter or almond butter = 15g fat

4-6 packets splenda for sweetening

Carbs = 100g = 400 Cals

Fat = 30g = 270 Cals


Posted by: Brutus_G

I started the diet 6 weeks ago.


Posted by: Brutus_G

today was not a very good workout.
Sleep-9 hours
supps-creatine,fish oil,whey,anagen,glutamine,sesamin,vitamins c and e, multi vitamin,and extend(i love extend lol)
Goals-for myself
*get to 3-4% bodyfat
*gain or maintain muscle mass
*stay happy and positive
*give my workouts a 100% effort
*get laid
Workout-
BB rows overhand close grip
143X4 ?
143X4
143X3
143X4
132X4
132X3
Close grip BB bench press flat
132X4>???? it was 143 last time granted it was wide grip
132X3
121X8
Rotator cuff
13.75X3
11X5?
Skull crushers
82.5X4
77X3 i went down in weight...?
I dont know wtf happened but if u can help plz do. I deloaded at most 2 weeks ago so. I dont feel overtrained. I felt good and rested today. I was so pissed and dissapointed i just left after the skull crushers i wanted to do 3 sets for them and then some push presses.


Posted by: fufu

Body has it cycles sometimes you have good workouts, sometimes meh. I wouldn't really worry about skull crushers seeing as it is an isolation movement anyways.


Posted by: Brutus_G

I apperciate it man. Weight=161 Chest=3 Abodomen=7 Thigh=9 total bodyfat%=4.18% really ur supposed to add 3% to calipers to get an accurate reading so 7.18% the change from last time is %2.10??? LOL thats great. I just wish it would come off my abs lol i mean damn 7 weeks and ive lost like .5 on the abs damn its not fair! I'll post pics up later today.


Posted by: Brutus_G

I may go to a 5 day a week split i don't know. I just feel like i can do it. Today was supposed to be an off day but i went anyway.
Sleep-7 hours
supps-creatine,fish oil,whey,anagen,glutamine,sesamin,vitamins c and e, multi vitamin,and extend(i love extend lol)
Goals-for myself
*Get to 3-4% body fat
*gain or maintain muscle mass
*Give my workouts a 100% effort
*stay happy and positive
*get laid
Workout- Wow i was surprised today i must've miscalculated last lower day.
Push presses
93.5X8 Pr last time it was like 4 so lol
93.5X7
93.5X6
Back squat
159.5X4 Last time i did back squats i think it was 143X4
154X5
148.5X5
148.5X4
stiff leg dead lifts
168.3X10 grip gave out Pr for sldl
168.3X8 my grip gave out lol
168.3X6My grip gave out Turns out this is the max amount of weight i guess i just thought i had an extra 10 kilos on it 10kilos=22 pounds
Shrugs bb in front
168.3X8
168.3X4 grip gave out lol omg I'm seeing a pattern


Posted by: fufu

looks like it is time to start doing some grip work.


Posted by: Brutus_G

Lol your right. I dont know its like my grip is my weak link.


Posted by: Brutus_G

Pics of week 7 weight=161 bf=7%



Posted by: Brutus_G

Sry for the long time no see. I still wont be back on till tuesday i think, but im updating from a library comp. Bf=6.86% for week 8. The irony that my abs are gonna be last to lean up is very annoying. My thighs are very lean same with my calfs but my abs look avg.


Posted by: fufu

God jod so far, you'll get there.


Posted by: nsimmons

I see no veins at all, You sure youre measuring properly? BF% has to be much higher.

And why are you cutting? Youre plenty lean, start pigging out and put some muscle on.


Posted by: CowPimp

Just breezed through your journal briefly. Looks like you've come a very long way. Excellent work thus far.

Also, when do you move to Baltimore? Maybe we could grab a workout sometime. I'm about 40 minutes south of Baltimore.


Posted by: Brutus_G

Quote:
Originally Posted by fufu