k or as i Posted February 15, 2014 Posted February 15, 2014 i bench 200g bro at 19 wtf lol no vid no proof fam
Tris Posted February 16, 2014 Author Posted February 16, 2014 i bench 200g bro at 19 wtf lol Good for you? Dunno if I'm meant to be impressed or something.
Tris Posted February 16, 2014 Author Posted February 16, 2014 http://www.muscleandstrength.com/store/bio-gro.html Got my hands on a tub of this shit. I've heard good things about, place online was having a clearance sale so it was cheap as piss. Will see if its worth raving about.
k or as i Posted February 16, 2014 Posted February 16, 2014 (edited) Let us know how effective it is fam Edited February 16, 2014 by k or as i
Rihana Pm Me Posted February 17, 2014 Posted February 17, 2014 I'm lazy as fuck with logging shit on here so I'm probs just gonna stop this thread. keep going don't stop you mug
Tris Posted February 17, 2014 Author Posted February 17, 2014 17/02/2014 Push day - Weight is in kilograms. In order of appearance. Upper body mobility warm up. Flat Dumbbell Bench - Warm up -> 35x10 -> 37.5x8 -> 37.5x7-> 40x5 (getting back up there, was at 40x10 at one point) Incline Barbell Bench - 60x10 -> 60x9 -> 60x8 -> 60x6 Military Press - 45x8 -> 45x6 -> 45x5 ( Weak as fuck, clavicle-trap area feels a bit off :( ) Flyes - 12.5x10-12x3 Lateral DB raises super setted with front raises - 8x8-12x3 Push ups to failure x 3 Was an average workout imo. Will log pull day tomorrow.
Tris Posted February 17, 2014 Author Posted February 17, 2014 I'm only in the gym for 45-60 minutes usually.
k or as i Posted February 17, 2014 Posted February 17, 2014 like ph0ne i remember going gym with him we did 1 hour im normally in there for 2
Tris Posted February 17, 2014 Author Posted February 17, 2014 When I'm doing cardio/cutting or abs I might be there for 80-90 minutes, rarely two hours though. I feel I get everything done and dusted well enough in 45-60 minutes. Pull day in about an hour. Will log.
Tris Posted February 18, 2014 Author Posted February 18, 2014 18/02/2014 Pull day - Weight is in kilograms. In order of appearance. Mobility/stretching Supinated dead lifts ( for scapula issues and to force thoracic extension) - Warm up -> 120x5 -> 120x5 -120x5 -> 120x5 -> 120x5 Supinated barbell rows - 60x6 -> 60x5 -> 60x5 -> 60x4 -> 60x4 Supinated = both hands under. http://www.lift.net/wp-content/uploads/2013/08/Screen-Shot-2013-08-28-at-3.15.34-PM.png Lat pull downs -> 73x8-12x3 Seated row -> 63x8-12-x3 (keep elbows in going back and form strict) DB upright row -> 15x8-12-x3 (slow and strict) Barbell curls - 21s - 3 sets of 15 kilograms, slow negatives. Pullups to failure - 3 sets, was shit - 8-6-5 (great way to end though) 32 celcius outside after workout, sweating my balls off.
Tris Posted February 19, 2014 Author Posted February 19, 2014 Rest day, bored as fuck. Might do some core work at home. Going to make the jump to a more solid push/pull/legs routine soon like Ogus's.
Steroids Posted February 20, 2014 Posted February 20, 2014 looking good mate, do you prefer the supinated barbell row? i always have done, feels a lot more natural to me, same goes for barbell shrugs actually. and is that 8 reps of wide-grip pullups at the end of your back/bi workout? albeit a fairly low volume day but that's more than i can usually do haha! yeah design a decent PPL routine, its the optimal routine imo for users that arn't heavily enhanced (i also use it mostly despite being on AAS) i bench 200g bro at 19 wtf lol nice mate that's about 2 bananas, soon you'll be able to bench a mango.
Tris Posted February 20, 2014 Author Posted February 20, 2014 Yeah I do it at the end of the routine mate. Feels great going to fatigue and having a massive pump. I do the same on chest day by doing push ups and on leg day I do leg press till fatigue. Much prefer supinated barbell rows and as of now I prefer supinated deads too since my scapula are a bit shit ever since neck all deal. I've been hitting my 2800 odd calories every day for a month now, surplus of about 250, finding it easy on a staple diet of eggs, oats and protein powder haha. Hoping to land at maybe 14% bodyfat max with this bulk going for at least 6 months. Probably sitting at around 12.5% atm. PPL is great, going to look at using Ogus's routine since it's 5 times a week, problem is I like going 6 but 2 rest days could be beneficial to a natty cunt like me.
DeltaPapa Posted February 20, 2014 Posted February 20, 2014 (edited) why barbell for incline but DB for flat? Personally preference or it helps more? + your food diet, is it an actual diet regime your on? or are you just eating any amount eggs, oats and protein powder etc and then just counting the cals out afterwards and making changes as you go towards 2.8k? Edited February 20, 2014 by DeltaPapa
Tris Posted February 20, 2014 Author Posted February 20, 2014 I don't really have a preference Delta. Whatever's available in the gym is usually what I'll head towards. Barbell makes more sense for 5x5 or strength routines since generally one can lift more with a barbell. That being said though, Dumbbells are good for working one's stabilizing muscles and surrounding structures due to the loading and positioning. I try incorporate both dumbbells and barbells week in and out into push/pull. As for diet I don't follow a specific regime. I track my macros/calories on myfitnesspal daily. Takes around 5 minutes. Example: http://www.myfitnesspal.com/food/diary/Vanados?date=2014-02-20 I'm not very fussy about going over a certain macro nutrient by a small-moderate amount. As long as I'm somewhat at a range of +50-50 with my overall calories I find it sufficient. One thing I could definitely use more of is veg. No excuses, I just cbf spending money on it lol.
DeltaPapa Posted February 21, 2014 Posted February 21, 2014 (edited) Fancy linking the ogus push/pull routine. Going to start gyming again however can't find it anywhere. Can find customizations of it, but not the strength/hypertrophy version edit: nvm, looks pretty intense etc. Doesnt seem to be good for someone starting again lol Juast going to use a standard routine. Edited February 21, 2014 by DeltaPapa
Tris Posted February 21, 2014 Author Posted February 21, 2014 Yeah the Ogus push/pull routine is a step up for me too. I'd recommend a starting 5x5 routine if you were going to start lifting again. That or a starting push/pull/legs.
Tris Posted February 24, 2014 Author Posted February 24, 2014 Going to be be trying a different power/hypertrophy routine. Day 1 - Upper power Day 2- Lower power Day 3 - Rest Day 4 - Chest/shoulders/triceps hypertrophy Day 5- Back/Biceps hypertrophy Day 6 - Lower hypertrophy. Day 7 - Rest. Run a 4-6 rep standard throughout uppoer/lower power days and go for 8-12 for hypertrophy day exercises.
Tris Posted February 24, 2014 Author Posted February 24, 2014 Day 1 - Upper power 24/02/2014 Upper body warm up. Flat BB Bench - 85x6-85x6-85x5-85x5-85x5. (Go up to 87.5 next week) BB Row - 80x5-80x5-80x4-80x4-80x3 ( Form wasn't amazing, might drop) Shoulder DB press - 30x5-30x4-30x4-30x3-30x3 ( Will drop down to 28s next week) Ez bar bicep curls - 35x6-35x6-35x5-35x5-35x4 ( Somewhat strict form ) Tricep push down - 60x7-60x6-60x6-60x5-60x5 ( Decent form) Shit took ages and really felt it. Lower body tomorrow is going to kill. Squats, Deads etc
Tris Posted February 25, 2014 Author Posted February 25, 2014 Lower body raped me, was ready to leave after deads. Day 2 - Lower power 25/02/2014 Warm up. Front squat - 70x5-70x5-70x5-70x5-70x5 ( Not used to front squats so give it time) Supinated Dead lifts - 120x6-x120x5-120x5-120x4-120x4 Leg press - 300x6-300x6-300x5-300x5-300x5 Db Lunges - 30x4-30x4-30x3-30x3-30x3 ( was feeling fucked by now) Cool down. Played 30 min game of indoor footy today too prior to gym so was not optimal.
Steroids Posted February 25, 2014 Posted February 25, 2014 nice one. wish i had mates that were up for playing indoor footy like 5 days a week when i'm on a cut lol.
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