training blog

Create and maintain your own personal online journal. Log your meals and/or workouts, and monitor your progress. Hold yourself accountable and receive support, suggestions, and be open to feedback.

Moderators: Mini Forklift Ⓥ, C.O., Richard, robert, SyrLinus

Message
Author
muu
Rabbit
Posts: 66
Joined: Wed Dec 04, 2013 7:34 am

training blog

#1 Postby muu » Wed Dec 04, 2013 8:14 am

snip
Last edited by muu on Fri Sep 30, 2016 5:03 pm, edited 2 times in total.

User avatar
C.O.
VBB Moderator
Posts: 3257
Joined: Fri Mar 17, 2006 10:23 pm

Re: hi & before and after

#2 Postby C.O. » Wed Dec 04, 2013 12:33 pm

Nice work, you can definitely seen a big progression. You can even see the chest improvement from the front.

As far as legs go you'll need to do more than just a sports activity once a week. Figure out what exorcizes you are able to do and get in at least 3x a week.

User avatar
mrbear666
Elephant
Posts: 1389
Age: 32
Joined: Sat Nov 10, 2012 11:51 am
Location: wales

Re: hi & before and after

#3 Postby mrbear666 » Wed Dec 04, 2013 3:43 pm

good progress there :D keep it up an good luck.
"iam the strongest one! iam the viking!" - jon pall sigmarsson
“may all of your dreams and ambitions happen, but most important, may all of your enemies die"
www.infowars.com

muu
Rabbit
Posts: 66
Joined: Wed Dec 04, 2013 7:34 am

Re: hi & before and after

#4 Postby muu » Wed Dec 04, 2013 6:01 pm

Hi C.O, yeah, i agree, when i was at the gym, i was hitting them twice a week on the machines, and twice with my sport, but yeah, i gotta find something

muu
Rabbit
Posts: 66
Joined: Wed Dec 04, 2013 7:34 am

Re: hi & before and after

#5 Postby muu » Tue Dec 10, 2013 6:21 pm

hey guys, just an update, i just weighed myself, and it looks like i've gained between 7-8 kilos since about 6 months ago (about 15-18 pounds), going from around 72 kilos to 80( about 158 to 176)
i'm surprised, i didnt think i had gained that much, i don't feel like i've gained that much in fat though, but i have gained some fat too which i'm beginning to become self conscious about
anyway,. over the past 6 months i have been "bulking" well, as best as i can,

anyways, any advice? i feel like the sensible thing would be to bulk for like another 6 months, because i'm still kinda skinny, but the belly fat is starting to get to me lol

User avatar
C.O.
VBB Moderator
Posts: 3257
Joined: Fri Mar 17, 2006 10:23 pm

Re: hi & before and after

#6 Postby C.O. » Fri Dec 13, 2013 3:07 pm

That's huge man, nice work!

muu
Rabbit
Posts: 66
Joined: Wed Dec 04, 2013 7:34 am

Re: hi & before and after

#7 Postby muu » Mon Jun 08, 2015 1:18 am

snip
Last edited by muu on Fri Sep 30, 2016 5:03 pm, edited 1 time in total.

muu
Rabbit
Posts: 66
Joined: Wed Dec 04, 2013 7:34 am

Re: hi & before and after

#8 Postby muu » Thu Jun 25, 2015 12:46 am

so it's been a few weeks, been consistently going to the gym, and eating enough, i feel like i'm noticing some differences, mainly in triceps, shoulders and chest
might post some pics later today or tomorrow, currently doing still 5x5 for upper body, and about 20x10 for first machine for legs, then about 5-7x 20 for a few more machines

i've added another solid rep on my pullup, currently at 3, and almost 4, i would really like to be able to do a wide grip pull up, so that's a goal for my future

User avatar
Gaia
Elephant
Posts: 1515
Joined: Sat Oct 28, 2006 5:26 pm
Location: Michigan

Re: hi & before and after

#9 Postby Gaia » Fri Jun 26, 2015 6:11 am

An unassisted wide grip pull up is also on my list of goals in the near future! I am still on the assisted machine, but on the last (15 lbs) plate! Have you noticed that when you do the assisted pull-ups, that having that platform under you really helps you mentally to do the exercise? When my legs are just hanging there, mentally it feels so awkward. I have yet to ask someone to at least grab my feet and hold them stationary and see if I can do it.

muu
Rabbit
Posts: 66
Joined: Wed Dec 04, 2013 7:34 am

Re: hi & before and after

#10 Postby muu » Sun Jun 28, 2015 3:27 am

never really thought about it, honestly atleast for pull ups, if i can physically do them, i will. try ti ignore the mental aspect as much as possible, for me its purely the extra upwards force ethe assistance thing gives
today was pull day, was able to do 4 full pull ups... last rep was a bit janky but i think i got close enough lol
so about a month ago i could do 1 or 2 so i think its good progress

also for wide grip... idk maybe i should try them on the assisted pull up... atm i have been just training it on the lat pulldown machine, i know like... machines are a little frowned upon but.. eh idk, i just prefer having greater control over the weight..
also... idk if anyone else has this but... the cable pulldowns/row machines feel super awkward to me... like they are really nasty angles for your joints, and just not ideal movements to train the muscles... anyone know anything about that? for now i have been using the back machines and free weights as much as possible

oh yeah... back on the wide grip pull ups... on the pulldown machine, i can get fairly close to my current weight if i'm totally fresh... though usually i have been doing about 55kg 5x5, but i can do about 70 kg for 1 or 2 reps if i do it as soon as i get there

also, my weight is now about 82.5... still feel fine about the way i look... but i might want to set a point where i'll cut the calories back a bit and get to a lean bodyweight

even though i am fairly sure i am gaining fat.... i kinda feel like even with the fat, i'm starting to look more athletic.. the fat is shaped more pleasingly xD

i havent been training core really... i think maybe i need to either tack on 20 mins after every gym session for core, or do it in all my off days, what do u guys think?

Sasho
Finch
Posts: 4
Joined: Sat Jun 27, 2015 4:19 pm

Re: hi & before and after

#11 Postby Sasho » Sun Jun 28, 2015 7:27 am

Sorry if this may sound a bit harsh, but this is a bodybuilding forum so.. You should go hard! :)

I'll be honest. Although there's definitely a progress in what you're doing, my opinion is that you can do much more than that. It is kinda slow for a 2 years span.
Some general tips that I can give are:
- Lift as often as possible. 5 times a week is good, sometimes even twice a day is fine, if it is not too long. Keeping weights at home would help, as you practically need 5 to 10 minutes in order to do biceps/triceps/shoulder workout. Also, do extra push-ups every day, no matter if you were in the gym the same day or not. You can do it in the morning or/and before sleeping.
- Increase the weight. You don't need to go too hard all at once and double the weight, but try to increase slightly every time you workout, while still doing the exercises and breathing properly.
- Pay attention to the food/nutrition. In my experience, most of the job is done by the exercise, but it is far more effective if the food is proper.

Good luck! Lets see some bigger muscles next time you post an image :)

User avatar
Mini Forklift Ⓥ
VBB Moderator, Powerlifter & Ultrarunner
Posts: 3900
Age: 39
Joined: Sat Jan 21, 2012 4:13 am
Location: Christchurch, New Zealand.
Contact:

Re: hi & before and after

#12 Postby Mini Forklift Ⓥ » Mon Jun 29, 2015 1:04 am

Sasho wrote:- Lift as often as possible. 5 times a week is good, sometimes even twice a day is fine, if it is not too long. Keeping weights at home would help, as you practically need 5 to 10 minutes in order to do biceps/triceps/shoulder workout. Also, do extra push-ups every day, no matter if you were in the gym the same day or not. You can do it in the morning or/and before sleeping.

As a natural lifter I definitely wouldn't advocate training that many times a week, it's just too much for the body to recover from and adapt. I also feel that training twice a day is not needed :wink:

IMHO you can make great gains on training hard 3 x week, maybe 4 x week at the most. In terms of training load, more is not necessarily better and you can get an optimal weights session done in just 30-40mins. You need to be able to train smarter rather than just train more often; rest is just as important as the training itself and your recovery will also largely be dictated by your nutrition. Make sure you are consuming lot of good quality, colourful and varied foods with plenty of healthy EFA's like nuts, avocado, coconut oil etc. Sleep well, drink plenty of fluids (water, herbal teas NOT soft drinks) and focus on your physique goals ~ write them down and read them before your gym session.

Focus and mindset is important as it's this that determines how well you apply yourself to the job at hand. All the best MF.
Image

muu
Rabbit
Posts: 66
Joined: Wed Dec 04, 2013 7:34 am

Re: hi & before and after

#13 Postby muu » Mon Jun 29, 2015 3:25 am

@ sash, that isnt 2 years of solid working out... it's been a month at the gym and maybe 2 or 3 months doing what i can at home prior to that... honestly i think just increased calories has made a huge difference in strength and musculature anyway, but i am starting to notice some things changing in my body since starting at the gym

@forklift, yeah i agree, i'm not going to weight train 5 times a week, right now i am consistently going every 2nd day, only a couple occasions i had to push the schedule forwards a day... (2 occasions) due to a terminal family member.. had to spend some time with them, so yeah, that's the priority in that case, but yeah, every 2nd day works out to 3.5 times a week. although i'll say i usually am in there probably longer than necessary... usually around an hour to an hour and a half.. idk, i usually like to just be really thorough, because i feel like i still have poor mind-muscle connection, so it's a little harder to fully work the muscles until i can develop it a little better

also, about diet... i am really a stickler for nutrition... i dont think i've drunk a full glass of soft drink in 7 years lol (i dont think mineral water counts?) usually get lots of greens... usually broccoli, brussel sprouts and kale, currently working with a high carb, low fat/ protein diet... i know it can work for people so long as they eat enough quality calories but i do make an effort to get enough good fats for optimal health ( usually try to get 2 tbsp flax meal, and usually some avocado each day ), and probably higher protein than suggested in the 80/10/10 diet just because i like foods like peas, beans, etc
but yeah, i havent had fast food in years, no soft drink in years, stir fry vegetables sure, lots of good starches, vegetables, and fruits.. when i do drink, it's usually oolong tea, herbal tea, or most often water... sometimes indulge with a little hot cocoa... but for the most part i have no cravings.. i've read that is common on a high carb/starch diet so that's good... still kinda dubious on the whole protein deal... broscience says 1g/pound per day...studies and stuff i've read say alot less is actually needed for athletic training/performance... and i think i'm pretty confident to say that high carb diet is best for longevity and good health, which is the first priority in all this

maybe i should post a sample day of my food and people can tell me what they think also?

edit: yeah, i definately DONT plan on weight training 5 days a week.. i'm thinking of including some physical activity on my days off though... maybe cycling 40 minutes each day off, and 20 mins of ab exercises... i think that would be fine, right?

muu
Rabbit
Posts: 66
Joined: Wed Dec 04, 2013 7:34 am

Re: hi & before and after

#14 Postby muu » Tue Jun 30, 2015 2:15 am

so, went to gym today, my shoulder press has gone up... almost doubled from when i started (well, actually doubled xD)
i think 4 weeks ago i was struggling with 10kg each arm for 5x5, today i did 20kg for 2 sets, then dropped it by i think either 2.5 or 5kg each arm for 3 more sets
chest press seems to be going up a bit slower... when i started i was doing i think 18 or 20kg each arm for 5x5, today i'll do like 1 set at 24kg, 2 at 22kg, then 2 more at 20kg

havent paid much attention to biceps though (in the way of tracking progress, not effort)... of course the pull ups have gone up alot, but not sure if curls have gone up
i think my pulldown has improved.. today just tacked on some pulldowns after push exercises.. can do 5x5 for 68kg, so i think soon ill be atleas table to do one wide grip pull up since i weigh around 82kg

muu
Rabbit
Posts: 66
Joined: Wed Dec 04, 2013 7:34 am

Re: hi & before and after

#15 Postby muu » Thu Jul 02, 2015 2:11 am

So actually tried a wide grip pull up today, and was able..
so i guess i've reached that goal... next goal 2 in a row :P


Return to “Online Training Journals & Blogs”

Who is online

Users browsing this forum: Bing [Bot] and 2 guests