SICK GYM TIMES WITH TRISTAN

[Tris]

I DONT UPDATE THE FRONT PAGE - LOOK AT RECENT POSTS.

Age: 20
Height: 177cm, just under 5'10 by 1cm. MANLET

Older Stats -> Old Stats -> Current -> Goal

Weight: 78 KG -> 87 -> 82.5 -> 80
Bodyfat: 13.5% -> 16% -> 12.5% -> 10%

Currently: CUTTING

Calorie maintenance level: 2200~
I'm eating at a deficit of 500~ calories.

Current Workout Scheme:

Monday: Chest/Triceps
Tuesday: Back/Biceps
Wednesday: Legs
Thursday: Shoulders
Friday:Chest/Triceps
Weekend: Rest

Random Story Shit
 

Most of my student life consisted of junk food and online gaming. I grew tired of being a fat cunt so I decided to sign up to the gym down the road. At first I was a complete useless gym idiot, doing every machine, no free weights and mainly cardio with no set routine. After two or three weeks of doing some research into diet and exercise I got myself on a 4 day split and began somewhat of a cut, going from 94~ kilograms and 25%+ body fat to 76 kilograms and about 16-17%~ body fat between April-September 2011.

I then started my first bulk starting out a 4 day split and getting into a 5 day split mid bulk. Overall I got to around 85ish kilograms between mid October-February, ended up around 18-19% bodyfat. Second cut I was a lot more aware and added cardio after weights, recorded my calorie intake daily and made sure I was strict with my diet ( although there were a good few slip ups every few weeks with parties and eating out which did hinder me). Second cut lasted 12 weeks (March-May) and I went from 85ish to 78ish and dropped to around 13.5% bodyfat. One would wonder why not continue until 10-12.5% bodyfat for abs but I am simply not happy with the mass I have as well as Winter just starting ( Winter in NZ is cold, wet and miserable). I was also getting tired of being hungry and the cut seemed to make me a sad depressed cunt for most of the time. Having started a planned 12 week bulk from the start of June would also lead me to finishing my bulk just before spring hits in September, a prime time to start cutting again for summer. I'm going to try not to exceed 16% bodyfat but I shouldn't as for the most part my bulk will be clean.

Overall Goal

Looking to be 82-84 kilograms at 10% bodyfat by the end of the year, might not happen with shit going on but I am dedicated to the cause as I am doing a fitness course which will let me become a personal trainer on the side if ever I want to.

Edited November 27, 2013 by Tris

[Jonny]

nice, good luck and keep it up :)

[ph0ne]

How old? Hope you grow till atleast 6'1 + if not forever manlet :[

[Tris]

I'm not gonna grow mate, I'm 20. Forever manlet.

[Adam|Spakka]

Goodluck fam

[Famouz]

Goodluck tristan

[Tris]

SNOWING TODAY GYM IS CLOSED FUCK SNOW.

[Steroids]

:)

ha you're doing my split when i bulk =]

[Reevesy]

c:

[Tris]

7/06/2012 - Shoulders

Standing Military Press

45kg x 13

45kg x 10

45kg x 8

( Up to 50 next week)

Seated Dumbbell Shoulder Press

24kg x 12

24kg x 9

24kg x 7

Ez Bar Front Raises (First week trying these = more sets to get form)

40kg x 12

40kg x 10

40kg x 9

40kg x 8

Side Standing Dumbbell Raises (Slow Negative)

10kg x 15

10kg x 13

10kg x 10

Plate Shrugs (20kg plate each hand)

20kg x 30

20kg x 27

20kg x 23

Grip hurts after a while.

Shrugs on Pulley machine

50kg x 14

50kg x 12

50kg x 11

[DeltaPapa]

Why shrug with a plate and not with a dumbel? As i also have problem with them and grip. Plate easier to hold?

And i guess i been doing my shrugs wrong rofl. Didnt realise how many reps i needed to go.

Did you find Z bar raise easier then DBs? (or havent you done that)

[Tris]

I prefer high reps with shrugs but only because my grip hurts before my traps do when I do heavier weight lower reps. Plates are easier to hold I find. Variety can be good.

Haven't done Z bar raises yet but I like trying new things.

[antO]

ITT :)

You do rear delts with back?

[Tris]

Yeah^ upright rows but not a huge fan. Might try add some bent-over dumbell raises since my rear delts are lacking a bit. You got any recommendations for rear delts Mr Anto?

[antO]

bent over db/bar raises, reverse machine fly

I used to do them twice a week as they were lacking. I would incorporate them with back (1 exercise), shoulders&traps (2exercise)

[Tris]

Alright man cheers, will add to current routine and do on back/shoulder day.

[vult]

hi tris

[Tris]

11/06/2012 - Chest and Triceps

Flat Barbell Bench

65x12

65x10

70x 6

80x 2 (Wanted to check if I was up to it)

Incline Barbell Bench

55kgx12

55kgx10

55kgx8

Close Grip Barbell Bench

45kgx11

45kgx10

45kgx7

Bodyweight dips

25

21

15

Cables (Chest)

12kgx20

15kgx15

17kgx9

Tricep Pull Downs

30kgx12

30kgx9

30kgx8

One Arm Tricep Pull Downs (Focusing on imbalance)

No breaks between swapping arms.

10kg x 18 right arm, 17 on left

10kg x 15 right arm, 15 on left

10kg x 12 right arm, 12 on left

[Reevesy]

25 dips, juicy :) i can only do 15.

[Triko]

dont feel my tri's getting worked lately when i do pulldowns xcept for the onehanded

no idea y

feel em rlly good when doing weighted dips n bench dips

[Tris]

12/06/2012 - Back and Biceps

Close grip pull ups

12

10

7

Bentover barbel rows

50kgx10

50kgx8

50kgx7

Pull Downs ( wide grip)

70kgx12

70kgx10

75kgx6

Seated Lat Row Machine

40kgx12

40kgx10

40kgx8

Ez Bar Curls

30kg x 10

30kg x 8

30kg x 7

One Arm Curls ( Slow strict form for imbalance)

7kg x 15 right, 15 left

7kg x 13 right, 12 left

7kg x 12 right, 11 left

Underarm pull downs

(Drop set to finish off)

50kg x 15

45kg x 13

40kg x 12

Will do rear delts on shoulder day now.

[Tris]

Haven't really been bothered updating this.

http://bodyspace.bodybuilding.com/Vanados/

Recently updated my BB bodyspace, on cut right now for next 12-13 weeks, 10% is the goal. I'm a fat kunt at the moment.

Add me on Bodyspace if you want.

[Reevesy]

moist

[Tris]

Feel like starting this up again starting tomorrow. Haven't had an update picture on bb in ages so ignore the space for now.

[Tris]

Monday 22/10/2012

Chest/Triceps.

DB Flat Bench: 35 x 12-10-9.

DB Incline Bench: 30 x 10-8-7.

Cross Over Cables: 15 x 12-11-10.

DB Fly's Flat Bench: 18 x 15-12-10.

Close Grip Bench: 50 x 11-10-9

DB Skull Crushers: 10 each arm 11-9-8

Tricep Push down(Strict Form): 25 x 12-10-9

Body weight dips: 15-12-10

Did no cardio; lazy as fwuark.

On Cut for another 5 weeks.

Updated Shit at the start.

Edited October 22, 2012 by Tris