Bodybuilding/Powerlifting

[Dicehunter]

managed a couple of 120kg squats, first one was a bit sloppy but got the hang of it the second time round

Also I am finally confident enough to go outside without a shirt, I always was a bit self conscious when going shirtless, two of the neighborhood chicks couldn't stop staring, so I just flexed my abs and played it cool.

Current pic(well, yesterdays )

ps. people still call me fat -.-

Great progress bud, If people still call you fat they are just jealous, I get it from "friends" as well and considering I'm at 12% BF% they are just being arse holes so ignore them.

Your looking in really good proportion but 1 thing I would do is do more upper chest work to bring it up and out

 

[maniac]

Great progress bud, If people still call you fat they are just jealous, I get it from "friends" as well and considering I'm at 12% BF% they are just being arse holes so ignore them.

Your looking in really good proportion but 1 thing I would do is do more upper chest work to bring it up and out

give me 6 weeks and I'll report back I am a bit lagging in incline bench, but been working on it for the past month as I was focusing way too much on hitting high bench numbers, I actually look much better when the upper chest is pumped

Edit: When I'm ready, which might take a month or two to be completely happy, well this is a never ending journey so you know what I mean I'll get a friend of mine who owns a proper DSLR to take me a couple photos in good lighting, both to share with you guys and to keep as memory of the best shape I've ever been until this point in time

 

[Dicehunter]

I actually look much better when the upper chest is pumped

As we all do bud *Well, Those of us who train ^_^*

The way I train my clients lagging body parts is actually quite simple, I don't repeat the same exercise routine on a weekly basis.

I have a 1 week strength building routine and a 1 week bodybuilding routine so the end result is more weight can be lifted.

I know 1 week is nothing in the grand scheme of things but after doing this for 2 years with various clients it really does work and shows results relatively quickly

And the best part is because it is only for 1 week at a time you don't have to consume a monster amount of calories so fat gain can be avoided

 

[maniac]

shit! after ~8 weeks of cutting, I couldn't resist anymore, had a cheat day, a 3 day long cheat day, probably consumed about 10k cal in 3 days, half of which from f'ing processed sugars, at least still lifting hard and taking fat burners kept me sane, I am still bloated as hell but I hope it doesnt push me too far off track -.- why do I have to love sugars so much goddamit.

anyway, currently destroying upper chest and biceps....

 

[Wraith]

Slowly getting back into the swing of things, working on my abused frame, 6 months ago I had a real hanging gut but now it's looking good for the summer need to start getting some definition now.

My temple as it stands.

Sorry for the poor quality image.

 

[kbalaz]

I guess its time for me to jump on the vain train. Albeit this pic is older from my competition days, now the hair is gone, the abs are gone, still pretty thick at 5'9" and 205lbs. Thanks to marriage and 2 young kids, my gym time has gotten very limited for myself these days. 20 years as a personal trainer and I still enjoy it. After 20 years of beating the hell out of myself, sore back, but can work around it, both shoulders don't like me much anymore so work around them as well.

 

[maniac]

I guess its time for me to jump on the vain train. Albeit this pic is older from my competition days, now the hair is gone, the abs are gone, still pretty thick at 5'9" and 205lbs. Thanks to marriage and 2 young kids, my gym time has gotten very limited for myself these days. 20 years as a personal trainer and I still enjoy it. After 20 years of beating the hell out of myself, sore back, but can work around it, both shoulders don't like me much anymore so work around them as well.

some serious back you had going on there kinda jealous right now

on a side note, managed to get my diet back on track, still not as clean as I would like but slowly cutting down the frickin sugars....

 

[ShaunB-91]

Looking awesome there kbalaz, thought it was Frank Zane at first glance.

Maybe you should try and have more cheats days Maniac, it will help you from going all out at once, depends how strict you are, but then again most people have a cheat DAY and look fantastic so I just do the same, keeping me sane. Just used to my diet now, without gagging, not sure how I'll feel today though with a cold, I'll still have to eat it though but suppose at least I won't be able to taste it lol.

 

[kbalaz]

My typical breakfast was always 1.5-2 cups dry measure of oats, dozen egg whites+3 yolks and 2 scoops protein power. 4 more 'real food' meals a day and 1 protein drink somewhere else. I disagree with multiple protein drinks as they should 'supplement' normal food. Your body absorbs the protein drink too quickly there by negating any thermogenic effect you could achieve from eating food. I mainly ate beef as I always felt I looked fuller then when I ate chicken. typical day, after breakfast was 3lbs of beef and 5lbs of potatoes with various vegetables mixed in. Always ate what I wanted for evening meals on the weekend (cheat), not a full cheat 'day' as if I ate poorly for breakfast it affected my workouts too much. I could eat 2 large pizzas for supper/dinner and be 2lbs lighter the next morning. contest time I started prep 12 weeks out by removing most sugars from my diet with all sugars gone 6 weeks out. Never did dairy and very rarely ate fruit. 6 weeks out I removed all complex carbohydrates from my last meal of the day. The picture I posted I measured 5.5% bodyfat. Needed to lose more fat, did more cardio.

For those that like to read and research check out Parillo Performance. John Parillo is the guru of training and nutrition. I got into his program very early on in my training years and it was the best move I ever made. Its the way to diet smart and healthy, a lot of what seems to be lacking these days (in my neck of the woods anyway). Lots of very strange diet ideas going around that seem to work, but the long term affects are going to be damaging.

 

[ShaunB-91]

I'll take a look at John Parillo, I need all the help I can get on nutrition now.

 

[ahimoth]

How is everyone. Nationals in 3 days I'm excited. My bench shirt arrived so I'll be getting some videos up of me benching in it, in a few weeks.

 

[ShaunB-91]

Diet is good now, it's just become normal everyday. Lifts are certainly getting stronger and quickly too, I've not took measurements of all areas but my arms are now 1" bigger in starting a little over six weeks ago, four weeks of diet.

 

[ahimoth]

Diet is good now, it's just become normal everyday. Lifts are certainly getting stronger and quickly too, I've not took measurements of all areas but my arms are now 1" bigger in starting a little over six weeks ago, four weeks of diet.

Noice

 

[maniac]

Diet is going to shit, trying to get my mentality back to normal, frickin exams are taking over my life :|

Anyway, back is getting wider and shoulders have definetly improved over the last few months

 

[ShaunB-91]

You know what I hate, but they work a treat? Skullcrushers!

Hadn't tried pre-workout before yesterday but my last order of Musclemeds was the pre, protein and post supplements, not sure if I was expecting too much from the pre, but it still made a difference, took about 30mins to kick in, just in time for training, seemed to go back to normal quite quickly though.

 

[maniac]

You know what I hate, but they work a treat? Skullcrushers!

Hadn't tried pre-workout before yesterday but my last order of Musclemeds was the pre, protein and post supplements, not sure if I was expecting too much from the pre, but it still made a difference, took about 30mins to kick in, just in time for training, seemed to go back to normal quite quickly though.

Pre-workout is ovverrated imo, when I take I feel invincible for about 10 mins and then I feel like crap afterwards, works best if I dont take it at all, the only positive side I found about it is that in those 10 mins, you can do some heavy ass lifts and break some pr's

You know what better than skullcrushers? skullcrushers supersetted with close grip bench, just shift the bar forward and include 6-8 reps exactly after each set of skullcrushers, your triceps will thank you

 

[ShaunB-91]

Pre-workout is ovverrated imo, when I take I feel invincible for about 10 mins and then I feel like crap afterwards, works best if I dont take it at all, the only positive side I found about it is that in those 10 mins, you can do some heavy ass lifts and break some pr's

You know what better than skullcrushers? skullcrushers supersetted with close grip bench, just shift the bar forward and include 6-8 reps exactly after each set of skullcrushers, your triceps will thank you

Haha could be true that dude, I'll use this tub up and if it's not worth it I won't buy it again, I was doing fine without it before.

I'll give that superset a try with the close-grip bench. What's peoples best exercises for adding size to the triceps? Not just shaping them.

 

[maniac]

Haha could be true that dude, I'll use this tub up and if it's not worth it I won't buy it again, I was doing fine without it before.

I'll give that superset a try with the close-grip bench. What's peoples best exercises for adding size to the triceps? Not just shaping them.

I don't really know different exercises for mass and shape... I just do what I can Ever tried dips? they're awesome for tricep size, once they get easy, just keep adding weight hanging from your hips, dont go too much below parallel though or your elbows won't be happy 'bout it.

 

[ShaunB-91]

I don't really know different exercises for mass and shape... I just do what I can Ever tried dips? they're awesome for tricep size, once they get easy, just keep adding weight hanging from your hips, dont go too much below parallel though or your elbows won't be happy 'bout it.

I'm not too keep on dips, I've never done them weighted but I can do a lot of reps on them without it really tiring, it's mostly free weights for size, cables are for shape but I find the likes of kickbacks to be more of a shaper than adding size.

I've lost more weight since dieting too, not been doing any cardio too so quite pleased with that.

 

[kbalaz]

I don't know who started the whole, free weights for size and cables for shape myth. When lifting weights you are basically making the muscle long and short through exercise. Your muscles have no clue if you are using free weights or cables. Thats like the guys who do cable curls thinking it will give their biceps more 'peak' which is pure genetics.