Thread: Building Blocks!!

what is your diet?

training split?

typical workout?

minimal BF? I thought you have gyno??

i do, but its not because im fat, i have no lower back fat and abs show through a bit so i guess ive got low bf and i can only grab one cm of skin and fat on stomach!
I train every other day and split my routine up into four groups so each muscle gets trained once every 8 days!
1. Back and abs
2.chest
3.legs and triceps
4. shoulders and traps

other details will come today or tomorrow, you just have to wait, bad news it will be in kgs so you will have to convert.

Originally Posted by buildingup

i do, but its not because im fat, i have no lower back fat and abs show through a bit so i guess ive got low bf and i can only grab one cm of skin and fat on stomach!
I train every other day and split my routine up into four groups so each muscle gets trained once every 8 days!
1. Back and abs
2.chest
3.legs and triceps
4. shoulders and traps

other details will come today or tomorrow, you just have to wait, bad news it will be in kgs so you will have to convert.

don't worry. I train in kilos also.

I just started one also....
Good luck, I will be reading to see how your progressing.

Right for each exercise i use 4 sets of 10, 8, 6, 4 reps just to make sure that im in the rep range for hypertrophy.
Dont laugh at deadlifts and squats as i have only started them one week ago!

EVERTHING IN KG

FIRST NUMBERS ARE THE REPS
Wide pull up with assisted help in KG-
10 - 15, 8 - 15, 6 - 10, 4 - 10
wide cable pull down thingy (similar to pull up but your pulling down the cable)
10 - 63, 8 - 70, 6 - 70, 4 - 77
machine seated row -
10 - 70, 8 - 77, 6 - 77, 4 - 84
Deadlift -
10 - 50, 8 - 60, 6 - 70, 4 - 80
Weighted crunches-
20 - 25, 15 - 27.5, 10 - 30, 5 - 32.5


dumbell bench press PER DUMBELL-
10 - 34, 8 - 36, 6 - 38, 4 - 38
incline smith machine -
10 - 62.5, 7 - 65, 5 - 65, 3 - 70
incline flys PER DUMBELL -
10 - 18, 8 - 20, 6 - 20, 4 - 22
cable crossovers -
10 - 45, 8 - 45, 6 - 50, 4 - 50

overhead tricep presses thingy PER DUMBELL
10 - 14, 8 - 14, 6 - 16, 6 - 16
Exercise where you bring down an ez bar to your forehead
8 - 25, 6 - 25, 4 - 27
squat
10 - 42.5, 8 - 45, 6 - 47.5, 4 - 50
(have a feeling i will jump in strength on squats before i did over 100 kg for 4 reps on leg curling machine)

Shoulders are being done tomorrow

6 meals a day! trying to drink 6 litres of water! taking in 190 grams of protein and little fats.
not really bothering with diet like percentage of carbs and all that.
i eat carbs up til 6pm then its me and the tuna til bed!

Wow, you're really a pathetic little fuck

Tell me, were you born that skinny and out of shape or did your parents lock you in a closet for a few years and starve you?

I mean seriously, its a good thing you didn't post any pics... because none of us would get any work done because we'd be laughing at your ass all day long

Eggs - 1 Buildingup - 0

i love you eggs and your fiance

actually that was uncalled for, i apologise! i wouldnt say im skinny but yeh i need to improve and i hope to do so! now eggs you have given me motivation thanks alot, i'll be killing the weights today thanks again!

my pleasure

Remember, dont bite the bar.

bite the bar?
a good workout today and i have gained 1.1 kg in weight so im pleased! im 86.9kg now.

IN KG AGAIN

i did shoulders and traps today!
arnold press PER DUMBELL
10 - 26, 8 - 26, 6 - 26, 4 - 28
upright rows
10 - 25, 8 - 27.5, 6 - 30, 4 - 32.5
shrugs
10 - 125, 8 - 130, 6 - 135, 4 - 140
lateral raise PER DUMBELL -
10 - 10, 8 - 12, 6 - 12, 4 - 12
machine which works rear delts -
10 - 63, 8 - 63, 6 - 70, 4 - 77

i hate lateral raises cos you have to really concentrate to target mid delts!
looking back two months ago i have gone up from 2 * 16 kg in arnold presses to 2 * 28kg, now thats progress!

also noticing growth in my delts from high intensity shoulder routines.

I cant talk much about this my delts are the easiest group for me to build, but how are you doing your lat raises? I find a little less weight with perfect form works wonders. Do you lean forward a little with your arms bent a little, I see a lot of people doing this for body building, where I think thats better for strength.
I think perfect form with your arms just about straight is perfect for building protruding delts.

I also think free weights would be better for your rear delts. If you use an incline bench from a 45 deg angle up to about 80 deg, with your stomach on the bench (kinda reverse flies) I think would also help them protrude. I never 'saw' any difference in size from a reverse pec dec.
Again just my opinion.

Hi spitfire, i use an incline bench nearly vertical but not quite, leaning back against it to do lateral raises as i find it better for targeting delts, so there is no way i could lean forward!

i also bend my arms quite a bit, i may just go down in weight to do them properly!

Originally Posted by Spitfire

I also think free weights would be better for your rear delts. If you use an incline bench from a 45 deg angle up to about 80 deg, with your stomach on the bench (kinda reverse flies) I think would also help them protrude. I never 'saw' any difference in size from a reverse pec dec.
Again just my opinion.

why not on a flat bench?

I also found leaning back takes a lot of strain of my back, I lean against a wall, though dont sit on the bench, sitting neglects a lot of stabilizing muscles. You said you just lean right?

yep

Originally Posted by buildingup

why not on a flat bench?

Very awkward to do, thats what I use the reverse pec dec for, but not every delt session. But again just to strengthen not for size

Sound like you have some common sense, that will go far in body building. Not as much needed for stength.
Good luck.

Damn did back and biceps today and it went badly, for the first time my grip couldnt take the weight on the deadlift then pull ups! i need to get straps so if anybody knows where to get em in the uk can you please pm me!

Right another good training session today, hammered my chest and it will be sore tomorrow!

KG

db bench press PER DUMBELL
10 - 36, 8 - 38, 6 - 38, 3 - 40(PB)
weighted dips (first time so low weights to get good form)
10 - 0, 8 - 4, 6 - 6, 8 - 4
incline (lower than last time due to the fact i'd just dont dips)
7 - 65, 5 - 65, 3 - 70
cable crossovers
10 - 45, 8 - 45, 6 - 50, 4 - 50

I love weighted dips! are they better than decline bench press?

oh and two days ago i weighed myself and im at 86kg, weighing is so inaccurate so im going to do it once a month!

Originally Posted by buildingup

oh and two days ago i weighed myself and im at 86kg, weighing is so inaccurate so im going to do it once a month!

the best way to do it is to weigh in on the same day each week, at the same time, under the same variables. For example....every week you way yourself on monday morning, first thing when you wake up, before eating and right after going to the bathroom (if you have to go when you wake up). Other than that, weekly measurments are really good for tracking progress. When I diet I measure my quad, bicep and waist (on the same day that I weigh in, under the exact same conditions).