Tris Posted June 5, 2012 Posted June 5, 2012 (edited) I DONT UPDATE THE FRONT PAGE - LOOK AT RECENT POSTS.Age: 20Height: 177cm, just under 5'10 by 1cm. MANLETOlder Stats -> Old Stats -> Current -> GoalWeight: 78 KG -> 87 -> 82.5 -> 80Bodyfat: 13.5% -> 16% -> 12.5% -> 10%Currently: CUTTINGCalorie maintenance level: 2200~I'm eating at a deficit of 500~ calories.Current Workout Scheme:Monday: Chest/TricepsTuesday: Back/BicepsWednesday: LegsThursday: ShouldersFriday:Chest/TricepsWeekend: RestRandom 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 GoalLooking 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
ph0ne Posted June 5, 2012 Posted June 5, 2012 How old? Hope you grow till atleast 6'1 + if not forever manlet :[
Tris Posted June 7, 2012 Author Posted June 7, 2012 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 Posted June 7, 2012 Posted June 7, 2012 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 Posted June 7, 2012 Author Posted June 7, 2012 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.
Tris Posted June 10, 2012 Author Posted June 10, 2012 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 Posted June 10, 2012 Posted June 10, 2012 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 Posted June 10, 2012 Author Posted June 10, 2012 Alright man cheers, will add to current routine and do on back/shoulder day.
Tris Posted June 12, 2012 Author Posted June 12, 2012 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
Triko Posted June 12, 2012 Posted June 12, 2012 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 Posted June 13, 2012 Author Posted June 13, 2012 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 Posted August 13, 2012 Author Posted August 13, 2012 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.
Tris Posted October 21, 2012 Author Posted October 21, 2012 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 Posted October 22, 2012 Author Posted October 22, 2012 (edited) 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
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