CLARK X KENT 2010.. I need some help

[clark X kent]

Well I'm back.


It's been a loooong loooong time since Ive logged in.
What's new? Well I'm still working out, I quit kung fu because of time issues. And the club moved away from my area, so it was impossible to train with them. I'd be on the road for 3 hours ...

As for now I'm gonna focus on weightlifting only...


My goal for 2010 ? Getting ripped and getting bigger... as natural as possible.


Everyone at the gym juices or takes any supplement they can get their hands on... and i feel akward training around 'em. I'm actuallt pretty much ignored when their posse works out. And some guys act like pricks...

Ah well I don't have the feeling that i'm getting behind of them. They're kind of freaked out by the fact that I can lift as much as they can.. since I'm shorter as them, and I am always referred to as: "meat is murder guy". Yeah I work out in THE SMITHS shirts ( i love the smiths).

They're also freaked out by the fact that I don't use supplements except for soy protein... one shake a day. I'm not sure if I should take it all as a compliment, but the thing is that I have a lot questions concerning weightlifting and no one at the gym seems to be able to answer them. I have the feeling that they just make fun of me.

And that's why I'm spilling my beans here.

Don't worry, I'll clean 'em later...




Here are the specs these days:

arms are both 40,7 cm which grew 2 cm in one year (is that any good ?)
chest is 113 cm
waist (measured on stomach) is 96cm.
Legs measured/tighs are 60,5 cm

my goal is to cut down on the waist and gain on the chest legs and arms... current weight 87kg.

I'm trying to cut and this what I'm eating:


7:00 am cereal with soy milk
10:00 am: peanutbutter sandwich and some muesli with soy milk

noon: some soup, a banana, 3 peanutbutter full grain sandwhiches, soy protein shake...

4:00 pm mueslibar and some water

5:00 pm gym! + banana

8:00 pm; 4 potatoes, tofu and a lot of vegetables.

10:00 pm apple and some nuts.

the only supplement I ever took was SOY protein and that's it actually. I also think that I easli drink 2 lieters of water a day...


Work out:
tuesday:

(maximum weight i can take is in brackets/// sometimes they're to failure)

Benchpress (110 kg)
crossovers (35 kg)
fly machine (50 kg)
flies laying down (25 kg)

scott curls (40 kg)
hammers (20 kg;.. 24 on good days)
biceps machine (60 kg)
concetration curls (20 kg)


wednesday:

Triceps pull down (50kg)
bent over triceps (20 kg)
pull down with rope (20 kg)
dips
dumbell behind head (30 kg/// bad for my shoulder on left side)

rowing machine (90 kg)
dumbbell rows (38 kg)
chin ups (body weight + 10 kg)
standing straight arm pull downs (35 kg)
lateral pull downs in neck... (70kg)


friday

behind neck press (100 kg on good days ...)
arnolds (20 kg)
Front raise (15 kg)
side cable raise (15 kg)

squats (80 kg)
calves exercise (130 kg)
leg extentions (60 kg)
leg press (100 kg)


That's about it...


any advice is appreciated. I'm just eager to gain some knowledge on how to decently bulk and cut... after all those years I'm still not good at it

8 months ago


3 months ago (cut my hair)


Take care,


CLARK X KENT

[lustforlife]

Hey Clark. Love The Smiths too (and am also a musician/ former martial artist). You look like you have quite a large frame with lots of muscle on it. My advice is to maybe add higher reps/ lower weight for a little while. Maybe also do some circuit training to keep your heart rate up/ burn more fat. By changing it up you'll shock your body which is good for getting out of plateaus. For adding more muscle mass, I'd also try doing full body workouts for awhile, focusing on as many multi joint exercises as possible. That will also shock your body into changing. I'd add a deadlift to your routine too, it's a great exercise. How many days a week do you workout? Every other day is good because it gives your muscles an opportunity to rest and grow. Maybe add some cardio on your off days.

[xjohanx]

MATE! Welcome back!
I tried texting you last september because me and 18 other guys took a trip to Belgium to see Guns up! and I hoped you were gonna be there. Not sure if the text ever reached you. Anyway it's great to hear something from you again.
Is everything going well with the band? Tell your family I said hi and thanks for everything (if they remember me).
I might be going to Belgium in May for the last True Colors show. Maybe I'll see you there =)

xxx

[clark X kent]

haha Hey Johan!


sure thing man.


I just told my parents and they said hi!!!

"they were such nice kids" hahaha.

Ah well, if you need a place to crash or something give me a call, I'm probably going as well. And JUSTICE is playing a few shows again as well !!!!!!!

0032470800472. It's a new number because someone stole my cellphone a few months ago...


the band broke up last week by the way and now i'm only in a postrock band. And everyone I know dropped out here... even the "huge vegan edge warrior" over here dropped out and got coverup tattoos... oh dear

glad to hear from you man

take care!

[clark X kent]

Yesterday I want to the gym while I was ill. I was like "NO EXCUSES BOY! GO TO THE GYM".

Benchpressing didn't go to well... as for the rest of the chest exercises. I was REALLY light in my head when i finished it. Not so smart to go training while i had the flue ...

Biceps went suprisingly well.

I scott curled 4 kg's more, biceps machine was 80 kg's, hammers 25 on each arm... etc.


today i have a fever an dthe only prescription is 'more cowbell!"... I wish it was more cowbell.

So no gym for me today, it will save me a lot of frustration as well. I'm gonna rest.

[chewybaws]

[Octopussoir]

Hey buddy I saw your post in my journal and thank you very much! You look solid in the first picture! I'm on my iPhone right now so I'll look at your workout and such a little later tonight and post more.

Ps- will you post conversion formula for cm/inches. I'm in Alabama US and we measure not in cm. Lol

[Ruz]

massive traps!! XD

[clark X kent]

Hey buddy I saw your post in my journal and thank you very much! You look solid in the first picture! I'm on my iPhone right now so I'll look at your workout and such a little later tonight and post more.

Ps- will you post conversion formula for cm/inches. I'm in Alabama US and we measure not in cm. Lol

no problem at all! You deserve it man. You loook awesome.


I calculated it already. So here you go
chest is 44.5 inches
arms are 16 inches each (it was pretty hard to get 'em both the same size.)
waist 37.8 in
legs 23.8 in

not sure if that's any good.

I have the feeling that my arms traps and shoulders and legs are "ok". BUT that I have way too much bodyfat on trhe waist.
andwell i was wondering if it's ok if I throw in a lot of cardio in my workout. a lot of people at the gym said I'de loose most of the muscle mass. And I'm getting paranoia about it. Plus I have the feeling that lmy diet is not 100% right either

[clark X kent]

new training for the next 6 weeks.


tuesday:

standing scott curls 5 x 8
hammers 5 x 8
dumbbell curls 5 x 8
preacher curls 5 X 8


Benchpress 5 x 10
Cable cross over 5 x 8
Pullovers 5 x 8
Flying machine 5 x 8

wednesday:
push down: 5 X 8
bent over kickback: 5 x 8
rope: 5 x 8

lat pull 5 x 8
bent over row with dumbbells: 5 x8
push down: straight arms: 5 x 10
Rowing 5 x 12



Thursday rest


Friday:

neck press: 5 x 10
arnold press 6 x 8
bent over raises: 5 x 12
upright rowing 5 x 10


Legpress 10 x 10
squats 8 x 8
leg extentions 6 x 20
calve raises 10 x 25


some questions?

When do I put in abs?
When is the best time for cardio?

How do I do my cardio best?

I don't wanna lose too much muscle

[medman]

Nice stingray!

[Octopussoir]

Waist seems a little high.... get that down some.....

[clark X kent]

Yeah I know...


I have a question:

When can I pop in some cardio ? And how much?


Well, since last week i've added every single exercise with 5 kg's. And I'm losing weight at the same time.

What's happening?

And I also skipped my shakes for a week.

[Jason X]

if you do the HIIT cardio (high intensity intervals) and up the protein you should be ok. Just make sure to NOT do them before you lift. After or a separate day, but not a rest day (obviously).

Right? I know you can't easily add bulk and lost fat, but you should be able to lose fat and maintain mass. (someone correct me if Im wrong, but that's how I understand it.)

[clark X kent]

I can lift 10 kg more on EVERY exercise i do these days...

I don't get it. I skipped the protein and this is what happens?