Jason X Posted September 8, 2010 Share Posted September 8, 2010 You're on the right track. Maybe it's just because your pictures this time shower lower on the leg. your vastus lateralis muscle (i believe) is looking super. It's sticking out quite a bit. but, i agree. bigger is better. and make sure you rip out of your jeans before you stop wearing them, just to prove a point. Link to comment Share on other sites More sharing options...
crashnburn Posted September 12, 2010 Share Posted September 12, 2010 Do share / summarize in short this Armstrong training thats been working well for you ? Link to comment Share on other sites More sharing options...
vege Posted September 14, 2010 Author Share Posted September 14, 2010 Do share / summarize in short this Armstrong training thats been working well for you ?Here it is, but not too short The Armstrong Pull-up Program This program was developed by Major Charles Lewis Armstrong. Major Armstrong developed this workout to prepare him to set a new world record in number of pull-ups completed in a single exercise session. The program provides the necessities for any successful physical improvement regime, namely variety, overload and regularity. Users have achieved remarkable results in only 6-8 weeks. This means that most, if not all, have been able to achieve the performance level they desired, a set of 20 repetitions, as long as they are consistent with the program. It cannot be overemphasized that this program depends upon regularity. Daily performance of the exercises listed in the following paragraphs holds the true key to reaching and maintaining the 20-repetition level. The Morning Routine Each morning, perform 3 maximum effort sets of normal push-ups. This is very important!! The push-up is one of the best exercises for strengthening the entire set of muscles making up the shoulder girdle. Major Armstrong described this morning routine in the following manner: After rising, I would drop to the deck and do my first set of push-ups. I would then move into the head and start my morning toilet. I would return after a few minutes and do my second maximum effort set after which, I would go back into the head and shave. After shaving I would return to the bedroom and complete the third and final set. Having completed all of the push-ups, I was awake and ready for a relaxing shower. This routine should be followed during the entire training period. Since it takes most of us at least four weeks to reach our goals, you will probably find that you have inadvertently established a morning routine that is easy enough to keep as a lifetime habit. If not you will at least appreciate the morning shower a little more. I have noted that the push-up routine helps to alleviate any soreness during the first couple of weeks. I recommend that you use the push-up routine every day during this period so that you feel more comfortable during your initial adjustment to this regime of exercises. Training Regimen The following represents the heart of the training program. I recommend that you do not attempt the pull-ups until two to three hours after the push-up routine is completed. The program is conveniently divided into five training days. This is easily translated into a Monday to Friday training schedule. It is important to cease the pull-ups for two days, Saturday and Sunday. Further it is necessary to use consecutive days (not to skip days) when on the pull-up routine. Finally, it is obviously more important to do the pull-ups than the push-ups. This training program was specifically designed to improve performance in the overhand pull-up (palms facing away). The overhand method is the preferred method, but for now do what you need to in order to complete the most repetitions for your PFT. Mix up your training between underhand and overhand until you can do twenty both ways. The program depends upon quality exercises – number of repetitions are secondary. When you are doing these exercises, you should concentrate on perfect execution of each repetition. The only person you can fool with less than your best is yourself. Day 1 Five maximum effort sets. Rest 90 seconds between each set. Do not concern yourself with numbers. You will find that you increase the numbers in the last two sets before you see much improvement in the first three. Make sure that each set is a maximum effort set. Day 2 Pyramid day. Start the pyramid with one repetition, the next set has two, and the next set has three. Continue in this fashion until you miss a set (e.g. your last set was four then five, your next set should be six but you only do four repetitions. You missed the set) Do one more set at maximum effort. Rest 10 seconds for each repetition in the previous set. Day 3 Do three training sets (training sets are defined later) with a normal grip (palms away or toward you, hands slightly wider than shoulder width). Rest 60 seconds between each set. Slide your hands together and palms toward you so your little fingers are 0-4 inches apart and complete three more training sets resting 60 seconds between each set. Finally do three training sets with a wide overhand grip (palms facing away) resting 60 seconds between each set. Day 4 Do the maximum number of training sets that you can accomplish. Rest 60 seconds between each set. You do training sets until you fail to do a perfect training set. This day can wind up being the longest training day as you continue with the program because you will find it easy to do lots of training sets. If you can do more than nine training sets, increase by one repetition next week. Day 5 Repeat the day that you found to be the hardest in the previous four days. This may change from week to week. You can also try to doing weighted pull-ups or a pull-up assist machine for this day. Training Sets Training sets are easy to define, but require some experimentation to determine for the individual participating in the program. A training set has a specified number of repetitions. That means that one individual may have seven repetitions in his training set, but another could have more or less. The key to determining the proper number of repetitions in a training set comes on day 3. You must perform 9 training sets that day. If you only do 12 repetitions on a max effort set, then your training set would probably only be 1-3 repetitions. Remember, it is much more important that you complete all nine sets than doing an extra rep and only completing 6 or 7 sets. Day 3 calls for you to do nine training sets. Adjust your training set so that you can complete this routine properly. The best gauge for the number of repetitions in a training set comes on day 4. If you successfully complete day 3, try increasing the number of repetitions in your training set by one when you do day 4. If you complete at least 9 training sets, then you know your training set should be that higher number. If you do less than nine sets, stick with the number you used for day 3. It is important that you do not change the repetitions in a training set in midstream. When you schedule yourself to do the day’s routine using three repetitions in your training set, do not change it to two when the exercises get hard. If you miss, you miss. There is always tomorrow. Modifications Ladies will find that this program adapts well to the flexed arm hang. Training sets are simply translated into hang times. Chin-ups may be substituted for those who prefer this technique, however, day 3 must still be completed exactly as described with 6 sets done with the overhand grip. It is highly recommended that you follow this program using overhand grip as most of the obstacles that you will have to get over at OCS require an overhand grip. Final Thoughts This program will work for anyone who makes a sincere effort. You may notice a drop in your maximum effort set. This is a normal physiological reaction called "tear down." As you continue, you will improve. Most of my midshipmen were able to reach the 20- repetition level in a short period of time. They started the program able to do only twelve to fifteen repetitions. If you are not at this level, it will take longer than four weeks to reach 20 repetitions. However, if you stay with the program, you will reach this goal. Disclaimer: It is very important to note that none of these physical training programs should be started by anyone until you have consulted a licensed physician and you are told you are medically qualified to begin this specific type of physical training. Link to comment Share on other sites More sharing options...
vege Posted October 7, 2010 Author Share Posted October 7, 2010 after one month of 60% fruitarianism, then one injury while doing squats, reducing going to gym from 4 times a week to 2 times a week, I expected to be more skinny on new photo (the left one). I see some progress in quads, but no progress in upper body. I was doing mostly squats, bench presses, and pull ups for the past 30 days. http://img163.imageshack.us/img163/9567/octoberseptember.jpg Uploaded with ImageShack.us Link to comment Share on other sites More sharing options...
HCPinGviini Posted October 8, 2010 Share Posted October 8, 2010 Damn, you're looking good. Link to comment Share on other sites More sharing options...
vege Posted November 1, 2010 Author Share Posted November 1, 2010 I'm gaining weight now (5 kg!), and lots of it is fat, so definition is getting bad. I want to gain more mass in order to be able to lift heavier, and in some 6-8 months I'll start with cardio and low fat fruitarianism (80/10/10) as I did before, to get definition back. I really hope I will improve my pecs someday! It seems that only my lats and BELLY are getting bigger so far PS: I really DO have more then one peace of underwear http://img840.imageshack.us/img840/4767/novoctsept.jpg Uploaded with ImageShack.us here's the back shot. No definition at all (compared to my avatar pic), but the back is more thick, I didn't do all that dead-lifts in vain, I hope so... My waist is bigger now, so I'm slowly loosing desired V shape, but it's temporarly, as I said. As soon as I bulk a little, I'll be on low fat diet again.http://img263.imageshack.us/img263/2411/dsc00003fr.jpg Uploaded with ImageShack.us Link to comment Share on other sites More sharing options...
grazer Posted November 9, 2010 Share Posted November 9, 2010 Back is getting ripped! Definite progress there. Link to comment Share on other sites More sharing options...
Cold Fission Posted November 18, 2010 Share Posted November 18, 2010 Awesome work! What are your maximum lifts now for bench-squat-deadlifts Link to comment Share on other sites More sharing options...
chewybaws Posted November 18, 2010 Share Posted November 18, 2010 Good to see some fat on there! Do you have specific lifting goals before you cut again? Link to comment Share on other sites More sharing options...
vege Posted November 18, 2010 Author Share Posted November 18, 2010 Thank you, guys! Cold Fission, My progress with bench is going OK, I can be satisfied with dead-lifts, but in squats I suck totally! Somethings wrong with me knees, they are just weak, I have strength in muscles, but knee joints are weak. Bench: 70 kgDead-lifts: 75 kgSquat: 60 kgI have to mention, these are data for the maximum weight and 5 reps. Never tried just one rep, to se how much can I actually lift & go. Is it safe to do that at all? Chewy,My goals are just to get bigger, not so much to get stronger. I know it sounds stupid, but my goal is to promote vegan nutrition in Serbia and to look healthy. Nobody does that now here. Most vegans that we see here are thin, looking weak and even unhealthy. So lots of people have prejudices about vegans being weak. I already have some audience on facebook (5000 driends), and my cookbook is about to be published. So I need to LOOK stronger and BIGGER But I am aware that you can't get much bigger if don't get stronger first, so now I do compound exercises and bulk. And when summer comes, I'll cut. What would you say about this pic? But honestly! Good for Facebook profile?)))http://img28.imageshack.us/img28/5500/dsc00005ru.jpg Uploaded with ImageShack.us Link to comment Share on other sites More sharing options...
katz Posted November 18, 2010 Share Posted November 18, 2010 I think your progress is good - keep at it. You seem to make good gains steadily... When I try to put on mass by eating extra cals., my belly easily stores the extra mass, lol. I have to really watch my cals. closely to make sure I stay in a good balance of exercise/activity vs. extra food intake. Link to comment Share on other sites More sharing options...
vege Posted December 29, 2010 Author Share Posted December 29, 2010 End of the 2010 photos. Gained 9 kg of fat/muscle since I have started with gym. Most of new mass is on my legs and belly I think. Back is not looking great, no definition, but you can't have everything I want more mass in 2011!http://img259.imageshack.us/img259/3410/dsc00019xb.jpg Uploaded with ImageShack.us http://img338.imageshack.us/img338/9296/dsc00010fl.jpg Uploaded with ImageShack.us http://img819.imageshack.us/img819/7581/dsc00031do.jpg Uploaded with ImageShack.us Link to comment Share on other sites More sharing options...
Fallen_Horse Posted December 30, 2010 Share Posted December 30, 2010 You have some monster legs going on! If you are like me then you have a hella hard time putting mass on your back and shoulders, but the muscle just grows on the legs like nothing at all. Are you still doing the Armstrong program? Dips? Any kind of rows? Link to comment Share on other sites More sharing options...
vege Posted December 31, 2010 Author Share Posted December 31, 2010 hhahah, monster legs:))))I did 5x5 for some time, then I quit since I have inborn arrhythmia issues and things get worse when I lift too heavy. So now I do just regular 4 day split with lots of sets and repetitions, and in my "back day" i do pull ups, barbell and T-bar rows, also cable pull downs. But the thing with pull ups is - now I have almost 10 kg more, and it's harder to do them, so the number of pull ups I can do actually decreased... Link to comment Share on other sites More sharing options...
mujacko2002 Posted December 31, 2010 Share Posted December 31, 2010 Mabuhay! Congratulations on your progress. and thank you for the detailed regimen...i am having some ideas now. happy new year Godbless Link to comment Share on other sites More sharing options...
chewybaws Posted December 31, 2010 Share Posted December 31, 2010 Looking good man, quads are huge! And yeah pullups get a good bit harder when you start packing the weight on, haha. Link to comment Share on other sites More sharing options...
katz Posted December 31, 2010 Share Posted December 31, 2010 Great progress, man! The back shot looks cool with the flexed tri's. Link to comment Share on other sites More sharing options...
vege Posted January 29, 2011 Author Share Posted January 29, 2011 july 2010 / january 2011 http://img821.imageshack.us/img821/3968/juli10jan11.jpgI am working on the front side, hope to be able to post some progress pics of chest, soon. But pecs are my weak side Link to comment Share on other sites More sharing options...
vegimator Posted January 29, 2011 Share Posted January 29, 2011 Biceps and shoulders are way bigger!! Nice work! Link to comment Share on other sites More sharing options...
MillionDollarVeggie Posted January 30, 2011 Share Posted January 30, 2011 Great progress!! What's cooking in the oven in the second pic? Link to comment Share on other sites More sharing options...
vege Posted January 30, 2011 Author Share Posted January 30, 2011 thank you guys @MillionDollarVeggie:nothing was cooking at the moment, but I use that thing to make tarts and shortbreads. I cook sometimes and give cooking classes for money, you can see my meals here:http://www.zdravirecepti.com/zdravi_recepti/VEGAN_%26_MAKROBIOTICKA_JELA.html Link to comment Share on other sites More sharing options...
VeganResistance Posted January 31, 2011 Share Posted January 31, 2011 What a monster! Mean progress matey Link to comment Share on other sites More sharing options...
vege Posted February 4, 2011 Author Share Posted February 4, 2011 What a monster! Mean progress matey thank you! Here is "monster" arm, todays pic http://img708.imageshack.us/img708/1076/dsc00003wc.jpg Link to comment Share on other sites More sharing options...
robert Posted February 5, 2011 Share Posted February 5, 2011 Nice work! Looking solid! Link to comment Share on other sites More sharing options...
mgucic Posted February 11, 2011 Share Posted February 11, 2011 Wow, this is excellent transformation! Greetings from your fellow citizen from Belgrade! Bravo drugar! Link to comment Share on other sites More sharing options...
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