First image posted a while ago
[IMG]http://i.imgur.com/gAypV.jpg[/IMG]
---10 weeks pass--
Start Gymming
---5 weeks progress--
[IMG]http://i.imgur.com/QTg3Q.jpg[/IMG]
[IMG]http://i.imgur.com/deuTb.jpg[/IMG] [ I had bad posture in this pic - makes traps look bigger than they actually are :/ ]
why are your abs like that?
Damn you genetic 8 pack bearing people, I work hard on my six pack, and while I'm definitely not complaining it's never gonna be an 8 :( You're abs are definitely poking fun at my OCD, although I know an abundance of people with 8 packs but lacking the lateral alignment of their abdominals, unfortunate, but at least you can say you have an 8 pack lol, i'll put some pics up later
[QUOTE=Binsky;38715383]why are your abs like that?[/QUOTE]
I have horrible a-symmetrical ab genes.
Either that or it is caused by my mild scoliosis
[editline]5th December 2012[/editline]
[QUOTE=007SILVERTOE;38715462]I know an abundance of people with 8 packs but lacking the lateral alignment of their abdominals, unfortunate, but at least you can say you have an 8 pack lol, i'll put some pics up later[/QUOTE]
I don't have an 8 pack yet - I'm working on leg raises etc to get the bottom two abs into shape
--
Also are there any ab exercises which target the top two/4 abs? I really want to get the top two built out especially
[QUOTE=DeathFrogg;38718353]I have horrible a-symmetrical ab genes.
Either that or it is caused by my mild scoliosis
[editline]5th December 2012[/editline]
I don't have an 8 pack yet - I'm working on leg raises etc to get the bottom two abs into shape
--
Also are there any ab exercises which target the top two/4 abs? I really want to get the top two built out especially[/QUOTE]
You say "yet" so optimistically! Good luck getting an 8 pack if you aren't born with one, i've tried :P
It looks as if you have an 8pack but i guess your lower abdominals are just REALLY long. As far as exercises that work your upper abs, focus on things that have to do with lifting your torso as apposed to your feet. One exercise I've found to work pretty well is sitting split legged on the floor, flat on your back, and pull yourself up essentially to do a toe touch, but keep your hands on the floor the ENTIRE time, just slide them towards your feet when you come up, and slide them back when you come down. This forces your abs to contract while at the same time limiting the use of your legs as a counter-balance, and it focuses on abdominal contractions. Give that a shot, but like I said, anything that involves lifting your torso should really help your upper abdominals
Ok my turn, took these yesterday before I went to bed. I've only been working out for...3 months give or take, protein only. Trying to build while maintaining physique, made a TON of progress over 3 months ago..
Don't really max out anything, I use the mirror as a goal-setter :dance:, but I can tell you I rep about 205 on bp 10 times. Preacher curl normally starts from 80, end on 110, 8x4. I'm not the strongest bugger but my muscle endurance is pretty high up there. Also, my triceps are pissing me off, any recommendations on getting more of a horseshoe appearance? I tricep pulldown like 70 lbs without a problem and skullcrush 80's easy. Toning exercises aren't doin much for me either (i.e tricep pushbacks/flys)
[url]http://imageshack.us/photo/my-images/835/img0043lsv.jpg[/url]
[url]http://imageshack.us/photo/my-images/203/img0056fu.jpg[/url]
[url]http://imageshack.us/photo/my-images/28/img0051ka.jpg[/url]
[url]http://imageshack.us/photo/my-images/823/img0062pb.jpg[/url]
Height: 6' 1
Starting Weight: 163
Current Weight: 185 (Average weight too, I don't get it either)
Don't have any 1RM,
Preacher, 110x8
Bench, 205x10
Squat: 250
I dont think I'll ever even have abs. My stomach is like a loaf of rock-hard stale bread on a cutting board. FML.
Been attempting cutting, but unfortunately the only thing it's dropped is my strength. I can NOT lose fat without losing all of my muscle. Tried ketogenic, tried carb cycling, tried intermittent fasting, keeping really high protein levels, just doesn't fucking work. Fuck it I'LL JUST BE A POWERLIFTER INSTEAD
terrible recent picture.
[IMG]http://img26.imageshack.us/img26/4702/wat2q.jpg[/IMG]
I fucking gained 3 pounds over 4 weeks on a 1500 calorie deficit (maint. is 2880) and working out 3x a week. That's some BULLSHIT right there. At least I look good, apart from having everyone think I'm a skinhead or the strip club bouncer or the leader of a militarist cult attempting to overthrow the GDI.
a lot of questions to be asked before you should make any calls about your physical being;
It sounds like you've been in and out of diets for a long time, try to be specific, how long have you actually been on a diet, on a deficit with no break?
generally, this sounds like a case of chronic dieting.
[editline]6th December 2012[/editline]
[QUOTE=007SILVERTOE;38718714]You say "yet" so optimistically! Good luck getting an 8 pack if you aren't born with one, i've tried :P
It looks as if you have an 8pack but i guess your lower abdominals are just REALLY long. As far as exercises that work your upper abs, focus on things that have to do with lifting your torso as apposed to your feet. One exercise I've found to work pretty well is sitting split legged on the floor, flat on your back, and pull yourself up essentially to do a toe touch, but keep your hands on the floor the ENTIRE time, just slide them towards your feet when you come up, and slide them back when you come down. This forces your abs to contract while at the same time limiting the use of your legs as a counter-balance, and it focuses on abdominal contractions. Give that a shot, but like I said, anything that involves lifting your torso should really help your upper abdominals
Ok my turn, took these yesterday before I went to bed. I've only been working out for...3 months give or take, protein only. Trying to build while maintaining physique, made a TON of progress over 3 months ago..
Don't really max out anything, I use the mirror as a goal-setter :dance:, but I can tell you I rep about 205 on bp 10 times. Preacher curl normally starts from 80, end on 110, 8x4. I'm not the strongest bugger but my muscle endurance is pretty high up there. Also, my triceps are pissing me off, any recommendations on getting more of a horseshoe appearance? I tricep pulldown like 70 lbs without a problem and skullcrush 80's easy. Toning exercises aren't doin much for me either (i.e tricep pushbacks/flys)
Me:
[URL=http://imageshack.us/photo/my-images/32/img0044ip.jpg/][IMG]http://imageshack.us/a/img32/9776/img0044ip.th.jpg[/IMG][/URL]
My back that i'm trying to bulk up:
[URL=http://imageshack.us/photo/my-images/14/img0051jt.jpg/][IMG]http://imageshack.us/a/img14/5482/img0051jt.th.jpg[/IMG][/URL]
14 3/4" bi's wtf? Would never have guessed:
[URL=http://imageshack.us/photo/my-images/87/img0056jp.jpg/][IMG]http://imageshack.us/a/img87/9558/img0056jp.th.jpg[/IMG][/URL]
Meh legs (taken today, which I NEVER workout btw...wut? Never to squats, squat machine OCCASIONALLY, but rarely):
[URL="http://imageshack.us/photo/my-images/22/img0062uz.jpg/"][IMG]http://imageshack.us/a/img22/3641/img0062uz.th.jpg[/IMG][/URL]
Height: 6' 1
Starting Weight: 163
Current Weight: 185 (Average weight too, I don't get it either)
Don't have any 1RM,
Preacher, 110x8
Bench, 205x10
Squat: 360x8
Shoe size: 14 :quagmire:[/QUOTE]
protein only ?
maybe 6 weeks total dieting, past 4 weeks have been stricter and ultra low carb. I break my diet once a week, not too sharply but just back to maintenance levels.
Even at a low bodyfat, I just have no abs. It's like there's fat there between the actual abs that refuses to go away, not "fat fat" but organ-fat.
My family is very much endomorphic. My brother's arms are like 20+ inches but he can't lose a single ounce on a diet. We just have bad genes (not to mention we all keel over dead at 40 and go bald at 20)
unless you're an alien, you still abide by the laws thermodynamics. According to that pic, I wouldn't say you're even near 'visible abs' body fat levels ...
I suggest this; count an average day and your entire macronutrients. Get on a full diet break aka binge freely on protein, fat and carbs. Restart. Take that average day and if you're not losing weight on it, decrease carbs by 50g. check scale a week after and general bodyrecomposition in the mirror. If no change is visible, i'll have to see your macronutrients, which foods you are eating and then decide from there ...
[QUOTE=The Mute;38728449]protein only ?[/QUOTE]
Protein only :smile:, having said that though, people come to the gym with me and they are in disbelief with how much I do with little rest. 30-45 second rests between sets and not any more than a minute or two between exercises, and I'm there for quite awhile. I've had my friends do a lot of the same stuff as me and definitely on a better diet, but they can't get the same results...I dunno
I'm nowhere near the bodyfat levels for abs right now. Though the picture makes me look much worse, I'm (measured) 16-17% bodyfat.
I'll give it a shot. Thanks for the advice!
[QUOTE=007SILVERTOE;38728877]Protein only :smile:, having said that though, people come to the gym with me and they are in disbelief with how much I do with little rest. 30-45 second rests between sets and not any more than a minute or two between exercises, and I'm there for quite awhile. I've had my friends do a lot of the same stuff as me and definitely on a better diet, but they can't get the same results...I dunno[/QUOTE]
you seem genetically gifted in that department, which is fine and dandy, however if you want to bodybuild you'll need to introduce carbs. your performance is probably high even though you only intake protein (i assume fats have the same faith more or less as carbs with you) because you've been working out for such a short time aka strength is not necessarily linear to mass
simply put, even though you can gain strength, in order to bodybuild you'll need to introduce carbs as the usual bodybuilding routine have a far greater metabolic demand than improving your strength. however, that's your body, and you might be one of those guys who can function at pretty low body so it's in your hands to make the choice in the end and in the end i'm sure you would have learned something new about yourself and in general.
[QUOTE=007SILVERTOE;38728877]Protein only :smile:, having said that though, people come to the gym with me and they are in disbelief with how much I do with little rest. 30-45 second rests between sets and not any more than a minute or two between exercises, and I'm there for quite awhile. I've had my friends do a lot of the same stuff as me and definitely on a better diet, but they can't get the same results...I dunno[/QUOTE]
So your squat max is with a "squat machine"?
[QUOTE=Thaard;38729708]So your squat max is with a "squat machine"?[/QUOTE]
No, that's just what I normally do on the squat machine, I haven't maxed anything, like I said :rolleyes:
[QUOTE=The Mute;38729707]you seem genetically gifted in that department, which is fine and dandy, however if you want to bodybuild you'll need to introduce carbs. your performance is probably high even though you only intake protein (i assume fats have the same faith more or less as carbs with you) because you've been working out for such a short time aka strength is not necessarily linear to mass
simply put, even though you can gain strength, in order to bodybuild you'll need to introduce carbs as the usual bodybuilding routine have a far greater metabolic demand than improving your strength. however, that's your body, and you might be one of those guys who can function at pretty low body so it's in your hands to make the choice in the end and in the end i'm sure you would have learned something new about yourself and in general.[/QUOTE]
I kind of lost you there in your sentence formulation. I don't really want to body build per-say. I understand the principle of carbs. Like I said I wanted to work on my back a little more and tone out a bit, but other than that, bulking is nowhere near my goal.
[QUOTE=007SILVERTOE;38729861]No, that's just what I normally do on the squat machine, I haven't maxed anything, like I said :rolleyes:
I kind of lost you there in your sentence formulation. I don't really want to body build per-say. I understand the principle of carbs. Like I said I wanted to work on my back a little more and tone out a bit, but other than that, bulking is nowhere near my goal.[/QUOTE]
Then you should've written smith machine squats. It isn't the same. Is your bench also in the "squat/bench" smith machine?
reppin dat only working back and chest
CHEST AND BI DAY
REST
BAKC AND SHOULDER DAY
REST
CHEST AND B-
am i cool yet
[QUOTE=Thaard;38730766]Then you should've written smith machine squats. It isn't the same. Is your bench also in the "squat/bench" smith machine?[/QUOTE]
Is it really bothering you THAT much? No, my bench is my bench, my squat like a month ago consisted of sets around 250, and because you had to nit-pick, it's a plate loaded leg press, not a smith machine.
haha dude there is a fat diffy b/t squat and leg press
[QUOTE=007SILVERTOE;38729861]No, that's just what I normally do on the squat machine, I haven't maxed anything, like I said :rolleyes:
I kind of lost you there in your sentence formulation. I don't really want to body build per-say. I understand the principle of carbs. Like I said I wanted to work on my back a little more and tone out a bit, but other than that, bulking is nowhere near my goal.[/QUOTE]
You said you wanted to build while maintaining your physique... I presented the problem with that and what you'll need to do in the end, realistically speaking.
You want to stay that way, similar, for the rest of your life?
[QUOTE=007SILVERTOE;38734251][B]my squat [/B]
[B]it's a plate loaded leg press[/B][/QUOTE]
:downs:
[sp]Seriously, start doing squats[/sp]
it's just squats, an exercise just as any other
[QUOTE=007SILVERTOE;38734251]Is it really bothering you THAT much? No, my bench is my bench, my squat like a month ago consisted of sets around 250, and because you had to nit-pick, it's a plate loaded leg press, not a smith machine.[/QUOTE]
Then it's legpress not squats.
[QUOTE=Sleepy Head;38735841]haha dude there is a fat diffy b/t squat and leg press[/QUOTE]
I'm aware of the difference.
[QUOTE=The Mute;38736043]You said you wanted to build while maintaining your physique... I presented the problem with that and what you'll need to do in the end, realistically speaking.
You want to stay that way, similar, for the rest of your life?[/QUOTE]
Well I know, I got lost in your last statement though, I know I need to take up some carbs to work on that, thanks.
[QUOTE=Maucer;38736429]:downs:
[sp]Seriously, start doing squats[/sp][/QUOTE]
I am going to start doing squats when I get back, I just hate squats because it absolutely kills my traps. Just a conditioning thing I guess. And I like machine squats because it really targets my legs, versus my back too. I'm all about isolation, although I'm not against combination exercises, it's not my forte.
[QUOTE=Thaard;38737202]Then it's legpress not squats.[/QUOTE]
Wrong again, I told you ORIGINALLY, that my 360x8 were machine squats, and in my recent post, that you quoted, listed my bar squat..it's not that infallible, you can do it.
So you're a bodybuilder then. alright
[QUOTE=Thaard;38741483]So you're a bodybuilder then. alright[/QUOTE]
Stop trolling, it isn't working
just write 250 squats and 360 leg press and it will all be peachy pie
[QUOTE=007SILVERTOE;38741212]I'm aware of the difference.
Well I know, I got lost in your last statement though, I know I need to take up some carbs to work on that, thanks.
I am going to start doing squats when I get back, I just hate squats because it absolutely kills my traps. Just a conditioning thing I guess. And I like machine squats because it really targets my legs, versus my back too. I'm all about isolation, although I'm not against combination exercises, it's not my forte.
Wrong again, I told you ORIGINALLY, that my 360x8 were machine squats, and in my recent post, that you quoted, listed my bar squat..it's not that infallible, you can do it.[/QUOTE]
wait i'm confused do you want to build muscle or do you want to tone your already scrawny appearance because in order to build muscle you're going to have to do more in terms of your diet than just eat some extra protein
"yeah i just was kinda bored so i benched a little"
me:"how much"
bignig:"uh like 405 for a couple reps"
k
this nig hasn't worked out for like a year.
[IMG]http://superkipje.com/images/40455947391589570117.png[/IMG]
It's nothing special, just wanted to share my progress.
question:
Best/fastest way to get bigger forearms?
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