Bodybuilding/Powerlifting

[Zoot]

Figured I'd start a thread on this, since it seems I'm not the only PC hardware junkie here, who's also a muscle head junkie.

So what's your workout/diet/progress like?

My records thus far:

Deadlift - 190kg
Squat - 130kg
Bench - 100kg (My bench wouldn't be the best).

 

[remember300]

ah once my degree is done ill be hitting the gym, right now im struggling to cut my intake down with out feeling hungry all the time, hence why i cant shift the fat lol

 

[WillSK]

Diet is as healthy as i can get it on a student budget. Trying to bulk so sweet potatoes, plenty of meat and peanut butter fruit etc. to snack throughout the day.

Current records are

Deadlift 140Kg
Squat i've done 120 but I don't count it and am going back to 80kg but doing deep deep squats
Bench, around 100 but pushing it.

I currently weigh around 78kg

 

[Zoot]

ah once my degree is done ill be hitting the gym, right now im struggling to cut my intake down with out feeling hungry all the time, hence why i cant shift the fat lol

Losing the fat is all about diet. I managed to lose 14kg of bodyfat last year through a calorie deficit.

Deadlift 140Kg
Squat i've done 120 but I don't count it and am going back to 80kg but doing deep deep squats
Bench, around 100 but pushing it.

I'd definitely recommend the deep squats, you get far more out of them by going deep. If you don't hit parallel you're only really hitting your Quads. Of course, expect your numbers to go way down when you do.

I'm trying to bulk up myself again. I'm on about 3200kcal a day with most of my protein coming from lean meat/fish and eggs. We actually keep chickens at home, so thankfully I've a constant supply of fresh eggs.

 

[remember300]

personally id rather just improve my diet, like eat healthier i dont mind being heavy but would just rather turn the fat into muscle i dont wanna be lean if that makes sense ive got very broad shoulders a skinny me does not look right

 

[MrKambo]

My current weight is 74.2KG, BF ~19%

PB:

Bench - 74.5KG
Squat - 80KG
Deadlift - 95KG

I do a 6 day split routine

Monday - Chest + Tri's
Tuesday - Back & Traps
Wednesday - Shoulder
Thursday - Arms
Friday - Legs
Saturday - Cardio, unless i miss a day for whatever reason, then i move the entire workout back a day

Diet:

Just all the lean meats everyone else eats, chicken, turkey and twice a week 8oz top rump steak

Breakfast/Pre Workout - Oats, Shake
Post Workout - Shake
Meal 1 - Turkey with veg
Meal 2 - Chicken breast on its own
Meal 3 - Chicken/Pasta & veg also a Shake

If i wanna snack, then fruits, Brazil nuts etc etc

All seems to be working well, i wanna refine my diet a little more, as i think its letting me down, main problem is, i have no "finish" time for work, im done when im done kinda thing, so when i finish late i dont eat and go straight to sleep

 

[tinytomlogan]

Are we talking 1 rep maxes here or a good clean 6-8 unspotted?

For me everyone of those is different (obviously)

 

[MrKambo]

1 rep maxes...

 

[tinytomlogan]

Bench - 90KG - 75kg spotted - 70KG reps (if Ive eaten right)

Squat and deadlift Im actually not big on these, deadlift because of a lower back issue and squat I actually HATE have the bar behind my neck, I get cut to shreds with the bars at my gym!

45 degree leg press 350KG for reps - 400KG full clean down and back up 1 rep.

 

[maniac]

omg im feeling like a noob here -.-

my personal bests are

70kg squats- 5 reps
50kg benchpress- 12 reps
70kg deadlift-12 reps

But in my defense i do train at home and i have no one to spot me so i have to get the 70kg bar from he floor onto my shoulders so i cannot push myself too much.

Apart from that i go jogging 5km every morning and then to the gym in the evening

Monday - Chest + Biceps
Tuesday - Abs + Core
Wednesday - Legs
Thursday - Chest + Biceps
Friday - Back + Triceps
Saturday - Shoulders + Traps
Sunday - Legs again -.-

I currently weigh 70kg at about 13-14% bodyfat i guess and i am currently trying to cut down to 9-10% bodyfat before 21st june but these damn exams make it too stressful to watch my diet all the time

 

[tinytomlogan]

Every one is different, my training partner reps 140 benchpress and one reps 180.

As long as you do your best thats all that matters, youre only cheating yourself.

Biggest thing always has and always will be ..... diet. If I eat right Im sooooo much stronger its unreal! And vise versa if I eat shit I lift shit.

 

[mrapoc]

hah

I'm very much casual compared.

One shake a day, some 30 pressups, 3 sets of 12 bicep curls (10kg each arm) and the occasional weekly run.

I do eat healthily though and have managed to lose a stone due to a mixture of eating better, working out (at all) and also a stressful breakup. Currently about 70kg

I feel better in myself which is the main thing we should all strive for (but not get addicted to) and makes me feel that I have done something positive for myself in a time of negative vibes

 

[MrKambo]

If I eat right Im sooooo much stronger its unreal! And vise versa if I eat shit I lift shit.

this is so important, people really dont understand!!

DIET IS KEY!!!!!!!

 

[Tripp]

hah

I'm very much casual compared.

One shake a day, some 30 pressups, 3 sets of 12 bicep curls (10kg each arm) and the occasional weekly run.

same here bud thats nout compared to some of these guys tho haha :lol:

 

[alienware]

this is so important, people really dont understand!!

DIET IS KEY!!!!!!!

The human body is just like the engine of a car. Feed it with good quality fuel and regular oil changes and it will run and run. Feed it with crap low octane petrol and it will run like crap.

I used to work for a natural pharmaceutical company selling vitamins and supplements and it's amazing just how much better your body runs when fueled properly. Even the brain works better at thinking more clearly.

Granted over the past couple of years I've let my diet go as I was a bit obsessive with it but even now if I eat a Mcdonalds (a rare meal I see as a treat) I feel like utter crap afterwards.

 

[Zoot]

this is so important, people really dont understand!!

DIET IS KEY!!!!!!!

If anything, lifting the weights in the gym is the easy part.

When I started paying attention to what I was eating and couting my calories, the bodyfat fell off me last year.

 

[MacLeod]

Powerlifting was always what I liked best. I was a scrawny little in high school so I've got little man syndrome and gotta be bigger and stronger than everybody else.

The only wrinkle was that I was all natural. For one, I couldn't afford roids. For two, I knew if I ever start I'd never stop and I'd be knocking over liquor stores to get them. My best lifts were in summer 2002. At 255 lbs, I had a 420 bench, 550 pull and 600 squat. Those were all regulation lifts with a pause and wearing nothing but a weight belt. I never used a squat suit or bench shirt.

But at that bodyweight and all natural, I got demolished cause the 255 lbs dudes that were juicing were absolute monsters! These dudes were opening with bigger weights than I was topping out at. I never got into the top 5 and the bigger the show, the worse I did. LOL!

I didn't mind though. I knew I would be at a huge disadvantage going natural but it was all for fun so it never bothered me. Still proud of a 600 pound squat.

11 years later and a kid and two jobs and I'm not that strong anymore. I still maintain a bench around 405 but I don't do squats or deadlifts anymore.

My routing back them was:

Monday - Squats
Wednesday - Bench
Friday - Deadlift

One week would be balls out heavy using those 3 lifts with some assistance exercises. The next week was "light" using mostly machines and dumbells.

As for diet, I ate anything that wasn't nailed down. 3500-4000 calories with 250+ grams of protein a day. At my prime I was 255 lbs with a 37" waist, 20" arms and 54" chest. Now I'm 245, 41" waist, 18.5" arms and 52" chest . Sucks to get old.

 

[NeverBackDown]

I live in the US so i am converting all pounds to kgs for you guys.


I know everyone has their own personal ways of working out and such but bench is only beneficial if you incline/decline press(correctly). It does more than flat bench will by far. But even after that bench is still overrated. Sure you get broader shoulders and your chest protrudes more outwards, but not as effective as using strong resistance bands and working out one side of the chest at once. The first time I did this technique i instantly felt the difference in muscles actually being used. It was harder than benching ~61kg of 10 reps with 3 sets(combined). If you would like to me to explain just ask, just won't be a very good one

ISOLATION is key when working out, the more you isolate a single muscle you are trying to work out the better it is for you and you get stronger faster.

Parallel squats are one of the most effective ways to work out your entire leg. If you can not keep the technique then lets just say you're screwed. But you guys already knew that. Deadlifts on the other hand just plain suck. I do not know if you guys have the same deadlifts we would normally do in the US(maybe called different) but they do more harm then good. Sure you get strong but even if done right in the future you will mess up your back. Instead of deadlifts i used to do Powercleans. That was 2 years ago(when i played Football for HS) and it is very hard nbut will make you stronger very quickly. My max was 77kgs...

I have a place here called "Core" and the people who work there truly know what diets are needed. For working out it is not all about the protein. Yes it is the most important but too much and it turns into fat,thats what i thought she said at least... I was to busy looking a little below the face if you know what i mean. I recently started going there but i do not know everything yet on this subject so this is really all I know for now.

I hope i am not coming off as a "know it all" but out where i live people here are HUGE workout addicts. So i have met people who actually do this professionally and i know more than most people do on this subject. Again not trying to come off as a know it all. I apologize if i do.

 

[alienware]

Hmm I've never heard of protein turning into fat.

What I have heard however is people getting "rabbit starvation" and being really ill.

http://en.wikipedia.org/wiki/Rabbit_starvation

I would read that before taking the advice of any meat head down the gym.

 

[MacLeod]

{snip}

All due respect, I couldn't disagree more with ya brother. Bench press does so much for the entire shoulder girdle. I agree it's not the best for bodybuilding purposes as it doesn't develop the chest fully but for overall strength, you can't beat it.

Same with deadlifts. I totally agree that they do suck but man they work everything from the base of your skull to the cracks of your ass. Any exercise can hurt you, the key is in doing it right.

I'm living proof of this. I'm been primarily a powerlifter for over half my life and I've survived 13 years driving a beer truck, lugging around 200 pound kegs for 10 hours a day. Most people last about 2 months in this line of work. I've never had an injury related to heavy lifting. I honestly believe that is from 20+ years of heavy compound movements. Bench, military, deadlifts, squats, bent over rows. These movements are best because you're using more weight than with isolation exercises and you're heavily getting the ancillary muscles involved that you wouldn't otherwise. That's the key. Bench is better because it get every muscle in the shoulder area and arms and even back, involved in stabilizing and controlling this heavy weight. That pays off a lot more in day to day life than isolation exercises or other movements using lighter weight.

I'm not saying you have to bench 400 pounds, but every lifter should be doing compound, multi joint lifts like these with good poundage. This helps the fitness guy, bodybuilder and powerlifter.