The Bodybuilders Thread: Circuit II

^ Good to hear Ancalagon

Last night was quite an eye opener for me on how far I have progressed.
Found an old log book I used to scribble notes and log workouts in when I just started out. (I use an app for all of that now).

I noticed how I could only manage to do a max of 3 or 4 bodyweight dips per set when I just started out. And I was really struggling to do them my notes said.

Last night I did my chest workout and I finished my 5 x sets of 12 dips.... But with an added 20kg on a dipping belt.

Same thing with pull ups. Wife had to assist me to finish a set of 6 pull ups when I started. On Saturday I did 5 x 10 pull ups with 10kg added on dipping belt.

Needless to say all other lifts are way up too. I see that I have not progressed as much with lateral raises... I hate that exercise. The burn and fatigue sets in so quickly.
 
Congratulations APoc184!

It is a good feeling, seeing you have progressed.

The last few weeks haven't been that good for me. I've had a lot of stuff going on, socially and otherwise, and also was sick for a while, which prevented me from working out. Today I did my first upper body workout in over a week, and was pleasantly surprised to see that I can lift more on both the shoulder press and bench press. Also my arms looked bigger in the mirror - not sure if it is just me.

Poor diet over the past few weeks have basically prevented me from losing any fat, but at least I haven't gained fat either. I can get back into running now (slowly), which I'm hoping will help me burn off more fat. In addition to being more careful with my diet.

I don't keep a log, to be honest I'm not sure I want to.
 
Oh no. I log everything.

I find if I don't, I easily forget how much weight I lifted in the previous session and then just guess. And most of the times I would guess a lot less than I actually did.

I'm currently trying to get into the habit of also logging all my calories in (MyFitnesspal) and calories out (Fitbit) into a spreadsheet. Trying to find my exact maintenance calories. Been tracking it for over two weeks now and I'm still losing weight. I have upped it 3 times now already and if I'm still lower by the end of the week I will up it by another 100-200 calories until I get the sweetspot and can maintain a 2kg range for a few weeks.

Frustrating process but I want to have exact numbers available when I start a bulk again. Too much guessing and winging it on previous bulks have led to too much fat gain.
 
Because I don't have or use barbells, it isn't much of a problem for me to remember the exact weight. I only have so many dumbbells!
 
With bulking how much do you guys try to gain a week?? (I'm not a bodybuilder), just a regular guy who has been training for like 2 years and made some good progress (currently bulking and gaining some fat but its okay)
 
RVR said:
With bulking how much do you guys try to gain a week?? (I'm not a bodybuilder), just a regular guy who has been training for like 2 years and made some good progress (currently bulking and gaining some fat but its okay)
Click to expand...

For me its Usually between 0.5 and 1 kg a week. As bulk hits over 1 month its closer to 0.5kgs
 
So much of good info on this for anybody that lifts.

[video=youtube;IKc6hwPvsHg]https://www.youtube.com/watch?v=IKc6hwPvsHg[/video]
 
So, last night I tried a protein shake again. It did give me heart palpitations. So that is that.

Only thing to test next is whether I can tolerate whey protein. Casein is higher in phenylalanine, so it is possible that I'll be able to tolerate whey protein.
 
Save an ILS sufferer

peeps,

I need to up my leg game to overcome my ILS (indian leg syndrome).

Over the past year and a bit i have lost a fair amount of fat and put on a decent amount of muscle all round however proportionally my legs suck in terms of size and strength.
To be fair i did have a tear in my hamstring last yer which hampered my progress for a few months last year.

I want stronger bigger legs with a better ROM. Particularly i need to try and grow calves :erm:

Currently my routine is:
Squat
Leg press
Walking lunges
Glute bridges
Hamstring curls
Leg extensions
calf extension on leg press machine
standing calf raise

My plan is to incorporate 2 leg days in a week instead of 1. With fewer exercises and higher intensity.

Any advice/thought on how to approach the new split to reach my goals? reading through the thread and interwebs this is what i have:

More time for joint warm-up - particularly knees
Squat both days - one day heavy low reps other day lighter higher rep
with the squats use box squats to increase squat depth by decreasing box height as ROM improves​
possibly split main focus of each day between quads and Hams??

For calf's i definitely need to rethink how i'm training them because getting no joy........

TIA
 
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To my untrained eye, that looks like too much volume to be doing twice per week. Rather just do squats, deadlifts, lunges and calf raises. But when you do them, use as much weight as you can and make sure you progress in your weight.

Also do your calf raises one leg at a time.
 
Ancalagon said:
To my untrained eye, that looks like too much volume to be doing twice per week. Rather just do squats, deadlifts, lunges and calf raises. But when you do them, use as much weight as you can and make sure you progress in your weight.

Also do your calf raises one leg at a time.
Click to expand...

Whoops my bad, that routine above is my current one, the 2 day split i want to move to is still a work in progress.

EDIT: made OP clearer

Will keep the calf raise tip in mind.
 
Hi Guys

Need some input please.

What would you expect to pay for a customized mealplan and possible skype sessions with a personal trainer?My buddies site is doing well and he wants to bring me on as an online PT of sorts.
 
bro-da said:
Whoops my bad, that routine above is my current one, the 2 day split i want to move to is still a work in progress.

EDIT: made OP clearer

Will keep the calf raise tip in mind.
Click to expand...

Split hammies and quads into their own days. So train hammies and then 2 days later train quads. That way you can push harder on each specific group. But squat both days.
 
seanyp00h said:
Split hammies and quads into their own days. So train hammies and then 2 days later train quads. That way you can push harder on each specific group. But squat both days.
Click to expand...

Thats a good way to go. You also need to do mobility exercises (open up the hips, ankle,quads & knee) before you squat to increase ROM and work on mind to muscle push from the heals etc. From what you said you are not squatting properly but you can learn over time which would lead to gains. There is a tutorial i posted earlier from Layne Norton to perfect your squat technique. Various ways to train in terms of intensity like pause reps etc. I see far too many people with incorrect form and I can probably assure you you have a flawed technique. Also you need to be able to hold at least a 1 minute plank to have a stronger core and I hope you do lower back work as well. All these tools need to be in place to effectively squat ( I sound like Kai Green) So you have much to work on which should get you ready to train and build the wheels properly. As for nutrition you need to be in calorie surplus so go on a clean bulk cause legs like back use alot of your bodies resources. If i were you you should hammer calves 3 times a weak with volume and progressive overload. Again I once posted a video from Hunter Labrada earlier which quite simply i think is the ultimate calf training routine. Lots of pain involved here but if you serious about this then that should be no issue.

Thank me later :)
 
Was reading a bunch of stuff on reddit now and I see a guy mention that protein coffee is awesome. Followed by praises from several people and how they also love it.

They literally add a scoop of protein powder to their cup of coffee.

Now this is the first time I've heard of this. I'm trying to imagine how it would taste and if it would even mix properly. Anybody here try this before?

I have a choc mint flavour open at the moment so might give it a try tonight. But I have this funny feeling it is going to be a :sick: experience.
 
APoc184 said:
Was reading a bunch of stuff on reddit now and I see a guy mention that protein coffee is awesome. Followed by praises from several people and how they also love it.

They literally add a scoop of protein powder to their cup of coffee.

Now this is the first time I've heard of this. I'm trying to imagine how it would taste and if it would even mix properly. Anybody here try this before?

I have a choc mint flavour open at the moment so might give it a try tonight. But I have this funny feeling it is going to be a :sick: experience.
Click to expand...

you thinking about it the wrong way...
take whey and water .. add coffee flavour. doesnt sound so bad anymore does it.
 
*SynergyX* said:
you thinking about it the wrong way...
take whey and water .. add coffee flavour. doesnt sound so bad anymore does it.
Click to expand...

No I certainly though about it that way...

And again. Hot whey :sick:

But perhaps it just tastes like hot chocolate then?
 
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