This is what I was supposed to do today:
Back:
Reverse fly 5x10
Bent-over row 5x15
Underhand close grip chin up 5x5
Underhand pull up 5x5
Biceps:
Barbell curl 5x5
Dumbbell concentration curl 5x8
Never got around to doing the pull ups and the chin ups though, could barely do 2 of them 'cause I was tired. Might do them later.
Alright my iron pumping friends! You now have the chance to tell me if I'm missing something crucial from my planned movements list (which I'll fit to my schedule after we've ironed any problems out)!
Biceps
Normal curls
In and out curls
Hammer curls
In and out hammer curls
Static curls
Twenty-ones
Squat curls
Full rotation curls
Concentration curls
Congdon curlss
Back
Pull ups
Chin ups
Wide grip pull ups
Narrow grip pull ups
Corn cobs
Switch grip pull ups
Abs
In and outs
Bicycle fowards
Bicycle backwards
Crunchy frogs
Crunches
Fifer scissors
Hip rock and raises
Pulse ups
Roll up/V-up combos
Oblique V-ups
Leg climbs
Mason twist
Chest
Normal push ups (with dumbbells)
Wide push ups (with dumbbells)
Narrow push ups (with dumbbells)
Elbow tuck push ups (with dumbbells)
Chest flies
Triceps
Overhead tricep extensions
Standing front and back tricep extensions
Throw motion tricep extensions
Chair dips
Lying down tricep extensions
Skullcrushers
Shoulders
Shoulder presses
Alternating shoulder presses
Shrugs
Shoulder fly in and outs
Weighted circles
Scarecrows
Seated straight back and lean foward shoulder flies
Lawnmower elbow out and and elbow ins
Heavy pants
Legs
Narrow squats
Normal squats
Wide squats
Lunges
Wide and low walk
Calf raises outwards, normally and inwards
Chest/upperback day on Monday :)
Barbell bench press
Cable crossover
Incline Dumbbell bench press
One arm row
Cable seated row
Lat pull down
W/e for abs
Tried maxing squats on Friday as well got to 70kg for 4
Oh and here's my planned schedule again. I already printed the stretches out and deleted the file before remembering to add them to the list of all moves :P Suffice to say the stretch movement list is 31 moves long
Mon: Biceps, Back, Abs
Tue: Stretch
Wed: Chest, Triceps, Shoulders, Abs
Thu: Stretch
Fri: Legs, Back, Abs
Sat: Stretch
I am getting back to gym on Monday :D
[url]http://filesmelt.com/dl/progderp.png[/url]
reposting progress shot for this page since I got the very bottom of last page
arms are really close to 14" now. woop.
[editline]22nd January 2011[/editline]
and also inspiration song
[media]http://www.youtube.com/watch?v=d9ZyeWjJF7A[/media]
is it just my too high self-esteem or do i have a better physique than perfumly? :v:
except on the 11" arms aspect though
Guys, what about the list I posted? Any additions? Comments? Yay or nay?
[QUOTE=Major Helper;27587847]Guys, what about the list I posted? Any additions? Comments? Yay or nay?[/QUOTE]
that is quite a big list i'd say
[QUOTE=NotMeh;27587737]is it just my too high self-esteem or do i have a better physique than perfumly? :v:
except on the 11" arms aspect though[/QUOTE]
Just you.
[editline]22nd January 2011[/editline]
fuck knows yous all tiny lol xD
[QUOTE=Major Helper;27585348]Alright my iron pumping friends! You now have the chance to tell me if I'm missing something crucial from my planned movements list (which I'll fit to my schedule after we've ironed any problems out)!
Biceps
Don't forget reverse curl
and reverse preacher curl for a nice peak.
Back
=Pull ups
+Weighted pull ups
+Towel Pull Ups
=Chin ups
=Wide grip pull ups
=Narrow grip pull ups
=Switch grip pull ups
Abs
+Plank (more than 60 secs)
+Side plank (more than 40 secs)
+L-Seat (more than 20 secs)
+Hanging leg raise
+L-Seat Pull ups
+One hand push ups and one leg push ups
Solid abs guaranteed.
Chest
+Medicine ball push ups
+Spiderman Push ups
+Hindu push ups
+One hand push ups
Increase difficulty by lifting one leg in air (alternate)
Triceps
+Diamond Push ups
+Parallel bar dips
+Wighted parallel bar dips
=Skullcrushers
-L-Seat for more than 20 seconds
Chair dips (avoid it, bad posture is bad)
[/QUOTE]
Some reccs.
I hate the fact that pretty much no matter how much I work out, my chest will always look weird because I have pectus excavatum.
[QUOTE=sp00ks;27588502]I hate the fact that pretty much no matter how much I work out, my chest will always look weird because I have pectus excavatum.[/QUOTE]
how bad is it?
It's not very bad, but it's definitely noticeable.
Anyone know any [b]really[/b] good ways to build muscle without using weights. I already have crunches and pushups down, but I'm looking for something a bit more complicated..
[QUOTE=nick10510;27588759]Anyone know any [b]really[/b] good ways to build muscle without using weights. I already have crunches and pushups down, but I'm looking for something a bit more complicated..[/QUOTE]
Bodyweight exercises usually won't get you anywhere but another good one is Pull-ups.
[QUOTE=NotMeh;27588784]Bodyweight exercises usually won't get you anywhere but another good one is Pull-ups.[/QUOTE]
I don't really have access to a gym/gym equipment, but thanks.
[QUOTE=nick10510;27588850]I don't really have access to a gym/gym equipment, but thanks.[/QUOTE]
Also chin-ups, dips, leg raises, dragon flags, planks, side planks, handstand presses, inverted rows.
[QUOTE=NotMeh;27588988] dragon flags[/QUOTE]
Don't have enough karma to do this feat :/
[QUOTE=Major Helper;27585348]Alright my iron pumping friends! You now have the chance to tell me if I'm missing something crucial from my planned movements list (which I'll fit to my schedule after we've ironed any problems out)!
Biceps
Normal curls
In and out curls
Hammer curls
In and out hammer curls
Static curls
Twenty-ones
Squat curls
Full rotation curls
Concentration curls
Congdon curlss
Back
Pull ups
Chin ups
Wide grip pull ups
Narrow grip pull ups
Corn cobs
Switch grip pull ups
Abs
In and outs
Bicycle fowards
Bicycle backwards
Crunchy frogs
Crunches
Fifer scissors
Hip rock and raises
Pulse ups
Roll up/V-up combos
Oblique V-ups
Leg climbs
Mason twist
Chest
Normal push ups (with dumbbells)
Wide push ups (with dumbbells)
Narrow push ups (with dumbbells)
Elbow tuck push ups (with dumbbells)
Chest flies
Triceps
Overhead tricep extensions
Standing front and back tricep extensions
Throw motion tricep extensions
Chair dips
Lying down tricep extensions
Skullcrushers
Shoulders
Shoulder presses
Alternating shoulder presses
Shrugs
Shoulder fly in and outs
Weighted circles
Scarecrows
Seated straight back and lean foward shoulder flies
Lawnmower elbow out and and elbow ins
Heavy pants
Legs
Narrow squats
Normal squats
Wide squats
Lunges
Wide and low walk
Calf raises outwards, normally and inwards[/QUOTE]
do 21s at the end of bis day not in the middle
why is there no t bar rows or deadlifts or rows at all in back day
and why is there no bench press
if i am missing something and you don`t have a bar, you should really get one cause those are all crucial lol
[editline]22nd January 2011[/editline]
[QUOTE=NotMeh;27587737]is it just my too high self-esteem or do i have a better physique than perfumly? :v:
except on the 11" arms aspect though[/QUOTE]
you just have a lot less bodyfat, but when he cuts youre done brah
me and him are bulkin harddd
[editline]22nd January 2011[/editline]
[QUOTE=NotMeh;27581520]Alright guys here's my first ever 'progress' picture:
[URL=http://img546.imageshack.us/i/110122132100.jpg/][img_thumb]http://img546.imageshack.us/img546/2712/110122132100.jpg[/img_thumb][/URL]
mirin' 11 inch arms?
[editline]22nd January 2011[/editline]
jesus fuck i need to get a new camera or something[/QUOTE]
but yeah your body seems pretty proportionate right now which is pretty good
good job
[editline]22nd January 2011[/editline]
[QUOTE=sam.clarke;27584371]Abds and traps are good, your shoulders could do with some more size though in comparison to your arms. Perhaps get to work on your delts by doing more lateral raises, this exercise is a great all-rounder for your shoulders:
[url]http://www.bodybuilding.com/exercises/detail/view/name/dumbbell-lying-rear-lateral-raise[/url]
Another great exercise for your shoulders, mainly rear deltoids, I couldn't find it on that website. You need to be on a cable machine with a handle either side with the clip at the highest level above your head. Stand in line with the grips and grab the left handle with your right arm and the right with your left. You should be standing with your arms crossed above your head. Slowly pull your arms down to your side keeping them slightly bent at the elbow until the cables cross over and the cables should touch your head, pinch your shouldder blades together, hold for half a second and the return to the starting position.
Other than that, pretty good form mate.[/QUOTE]
yeah another good exercise with the cables is having each of the handles at the same height as your shoulder, then grab the right one with your left arm and left handle with your right arm, and starting form should be like you`re hugging yourself.then bring the arms to the sides as far as you can (movement is a reverse chest fly)
shit`s awesome if you can get comfortable with the cables, sometimes they hit me in the face when I`m doing this LOL
[QUOTE=VQ35HR;27589464]
[editline]22nd January 2011[/editline]
you just have a lot less bodyfat, but when he cuts youre done brah
me and him are bulkin harddd
[editline]22nd January 2011[/editline]
but yeah your body seems pretty proportionate right now which is pretty good
good job
[/QUOTE]
Thanks.
Also I'm bulking right now too, so expect my chest to be larger by around March (when I'll hopefully start cutting)
[editline]22nd January 2011[/editline]
also fuck yeah, just measured my arms, they went up by 3cm.
approaching 12" now
VQ, added rows to back day and deadlift to legs day.
I do not have a bar for lifting, I don't even have a bench so I could do bench presses, so I see no point in it, I just do everything with dumbbells.
The earlier guy who posted a big list of fixings, I'll inspect the list later, thanks for your input, I'll report back with the updated list when I'm done.
You know you're bulking right when you still look decent turning into a lardass
I might get a weight gainer next week, I am plateauing for a few weeks at 175~ now and I eat a LOT, like 5000 calories a day and I cannot fit anymore in without it being in liquid form like a shake lol
[QUOTE=VQ35HR;27592941]I might get a weight gainer next week, I am plateauing for a few weeks at 175~ now and I eat a LOT, like 5000 calories a day and I cannot fit anymore in without it being in liquid form like a shake lol[/QUOTE]
I could try and get one of his routine videos off of this DVD he has from this competition. I only wish I had the video of his routine when he came 2nd in the world. Most amazing routine I've ever seen in the world of bodybuilding. Lights go out, and you hear like a robot moving, and he walks out like the Terminator, wearing a leather jacket and black glasses. Once he hit center stage, he whips off the jacket and glasses and he has these nunchucks with glow in the dark sticks in them, so he's going crazy doing some cool shit to this techno music for like 30 seconds, and then the lights hit and KISS's I wanna rock and roll all night, comes on, and I just remember getting goosebumps, it was so fucking awesome. I was only like 11 or so at the time, and it was held at the FAME Competition in Toronto. We traveled from Vancouver, BC.
[QUOTE=iJeax;27593135]I could try and get one of his routine videos off of this DVD he has from this competition. I only wish I had the video of his routine when he came 2nd in the world. Most amazing routine I've ever seen in the world of bodybuilding. Lights go out, and you hear like a robot moving, and he walks out like the Terminator, wearing a leather jacket and black glasses. Once he hit center stage, he whips off the jacket and glasses and he has these nunchucks with glow in the dark sticks in them, so he's going crazy doing some cool shit to this techno music for like 30 seconds, and then the lights hit and KISS's I wanna rock and roll all night, comes on, and I just remember getting goosebumps, it was so fucking awesome. I was only like 11 or so at the time, and it was held at the FAME Competition in Toronto. We traveled from Vancouver, BC.[/QUOTE]
I know a guy who placed first in FAME in Calgary and got his pro card.
That routine sounds either really weird or really good lol, glow in the dark nunchuks :wtc:
how much does he eat daily and what does he eat? do you eat the same stuff as him or does he have separate huge meals lol
No man, the routine was crazy, it was so fucking cool. Uhm, to be honest, he has no specific diet when he's not going into a competition, he just eats whatever.. He's big enough so he doesn't need to worry about what he eats and shit, the only thing he'd need to worry about is if he went into another competition, then he'd need to cut. He's been down to 2% BF before. I can't remember how much he weighs right now, he's like 5'9 and 240LBS? Something like that.. and when he cuts he gets to about 190LBS.
[QUOTE=Major Helper;27585348]Alright my iron pumping friends! You now have the chance to tell me if I'm missing something crucial from my planned movements list (which I'll fit to my schedule after we've ironed any problems out)!
Biceps
Normal curls
In and out curls
Hammer curls
In and out hammer curls
Static curls
Twenty-ones
Squat curls
Full rotation curls
Concentration curls
Congdon curlss
Back
Pull ups
Chin ups
Wide grip pull ups
Narrow grip pull ups
Corn cobs
Switch grip pull ups
Abs
In and outs
Bicycle fowards
Bicycle backwards
Crunchy frogs
Crunches
Fifer scissors
Hip rock and raises
Pulse ups
Roll up/V-up combos
Oblique V-ups
Leg climbs
Mason twist
Chest
Normal push ups (with dumbbells)
Wide push ups (with dumbbells)
Narrow push ups (with dumbbells)
Elbow tuck push ups (with dumbbells)
Chest flies
Triceps
Overhead tricep extensions
Standing front and back tricep extensions
Throw motion tricep extensions
Chair dips
Lying down tricep extensions
Skullcrushers
Shoulders
Shoulder presses
Alternating shoulder presses
Shrugs
Shoulder fly in and outs
Weighted circles
Scarecrows
Seated straight back and lean foward shoulder flies
Lawnmower elbow out and and elbow ins
Heavy pants
Legs
Narrow squats
Normal squats
Wide squats
Lunges
Wide and low walk
Calf raises outwards, normally and inwards[/QUOTE]
This kinda looks like what I did when I started out. Which was a mistake.
You don't need that many exercises, to be honest you should do something like a few really good exercises like bench and squats. Well starting off at least.
[QUOTE=iJeax;27593709]No man, the routine was crazy, it was so fucking cool. Uhm, to be honest, he has no specific diet when he's not going into a competition, he just eats whatever.. He's big enough so he doesn't need to worry about what he eats and shit, the only thing he'd need to worry about is if he went into another competition, then he'd need to cut. He's been down to 2% BF before. I can't remember how much he weighs right now, he's like 5'9 and 240LBS? Something like that.. and when he cuts he gets to about 190LBS.[/QUOTE]
holy fuck lol
post pics man
Lol, just measured arms. Currently sitting at 13''. They were 11'' like a month and 2/3 ago. THEY GROW UP SO FAST.
Also packing ON SOME DAMN POUNDS SON. 145 SUP. That is like 5~ pounds in 2 and a half weeks.
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