clark X kent Posted March 22, 2007 Share Posted March 22, 2007 (edited) So hey I deceided to make a blog. Why ? I want to keep my progressions or regressions visible. So well let's see... I started working out exacltly 4 months ago. I was kinda getting bigger without lifting weight. I was working out on kung fu a lot as well. Those trainings are intense. I've got to be honest.. I'm putting all of my energy in the gym these days. http://img150.imageshack.us/img150/8325/kevbeater4fv4.jpg http://img256.imageshack.us/img256/7105/kevbeatermouswy6.jpg musketeer stye! This is how I look NOW... after 4 months. I just took these pics . Haha I don't look to happy, but hey I just got dressed and it was like 6:30 AM. I don't know if I look any good... or were I should focus on. - I'm absolutely not satisfied about my arms and abs YET. arms could get LOADS bigger .. especially my triceps. my abs need a hell amount of sit ups. - I'm kinda happy about my traps and chest. My chest just developed pretty well cus i used to do more than 400 push ups a day ... Push ups rock - My legs well, I've been skating for over 17 years they should be muscled by now I work on 'em a lot as well. Why ? I LOVE leg exercises. - my back ... needs a lot of work. I don't take any supplements. Never really tried 'em and like I said before I'm kinda scared of 'em. I don't really know why[/img] Edited March 26, 2007 by clark X kent Link to comment Share on other sites More sharing options...
clark X kent Posted March 22, 2007 Author Share Posted March 22, 2007 I made this with my uncle two days ago: the kg's behind the exercise is what I lift on the last set. TUESDAY incline benchpress 45 kgdumbellpress 2 X 24 kgflyes 17 kgcable crossover 2 x 25 kg flat benchpress 65 kg incline pressdowns 25 kgtriceps extensions 12 kgpulldown rope 15 kgpressdown 20 kg WEDNESDAY Lat pulldown 75 kgbentover row 75 kgseated row 55 kgstanding straight arms pulldown 20 kg halter curls ez 15 kghammers 12 kgdumbell curls turned 15 kg I lifted that yesterday ... FRIDAY Squats 55kgromanian deadlift 55 kg leg curl 55 kg x 25leg extensions 35 kg x 25seated calf raises 95 kg X 25standing calf raises 130 kg x 25 incline shoulder press 65 kg lateral raise 15 kgbent over lateral raise 15 kg front raise 15 kg The kilograms here is what I lifted with the other program. We'll see what I lift tomorrow... [ 10 - 8 - 6 - 6 on all ] I could use some help with the program though. Johnathan said I needed to take out some chest exercises. Or at least that's what I understood I bet he's right, maybe I'm focusing on the beach muscles too much. I'm 5 feet 8 inches , weigh 74,8 kg now. So I gained exactly 5 kg since I started four months ago. I don't know if that's good or not My eating program is this ( and I REALLY need to work on that ): 10 am: 2 muesli bowls with soy milk 11 am: piece of fruit orange, kiwi, apple ... Noon : 6 wheat sandwiches with peanutbutter, nuts, vegan spread etc... 2 pm: some fruit again 4 pm: soy yogurt low in fat + some sandwiches again from 5:30 pm till 7 pm I'm in the gym ! 7:30 pm : falafel, soy, tofu ... 5 potatoes and as much vegetables as possible. 10 pm : some dry wheat bread or nuts Link to comment Share on other sites More sharing options...
markc7 Posted March 22, 2007 Share Posted March 22, 2007 great stuff. Look forward to reading about your progress. Link to comment Share on other sites More sharing options...
clark X kent Posted March 23, 2007 Author Share Posted March 23, 2007 great stuff. Look forward to reading about your progress. thanks mate ! well today went pretty well. FRIDAY Squats 55kg romanian deadlift 56 kg leg curl 55 kg x 45 leg extensions 35 kg x 30 seated calf raises 95 kg X 25 standing calf raises 130 kg x 25 incline shoulder press 80 kg went welllateral raise 15 kg (10kg to failure on last set ) bent over lateral raise 15 kg front raise 12 kg Legs went better today. Some shoulders exercises didn't go to well.Well... Link to comment Share on other sites More sharing options...
clark X kent Posted March 25, 2007 Author Share Posted March 25, 2007 Did some sit ups 10 X 100 and push ups 10 X 60. That's all for today. I ate some bagels with peanutbutter. Made a strawberry milshake ate some baked champignons with a tofu burger, applesauce ; "kroketten" and brocolli for diner. Man that was GOOD. some fruit for desert. Link to comment Share on other sites More sharing options...
CollegeB Posted March 25, 2007 Share Posted March 25, 2007 i think your arms look pretty good. Link to comment Share on other sites More sharing options...
clark X kent Posted March 26, 2007 Author Share Posted March 26, 2007 Thanks man, yours look like they could crush a rock though ! Awesome work! Well, I just did a set of 60 push ups and ate some peanut butter sandwiches + a glass of orange juice. It's 10 am now. I was kinda looking in the mirror just a minute ago. And man i need to work on my abs. A LOT. Link to comment Share on other sites More sharing options...
robert Posted March 26, 2007 Share Posted March 26, 2007 Nice arms! I meant to comment on this for the past few days but I've been out of town. Looking awesome man, keep it up! Great forearms!!! Link to comment Share on other sites More sharing options...
clark X kent Posted March 26, 2007 Author Share Posted March 26, 2007 Wow that coming from you is a BIG compliment! thank you Link to comment Share on other sites More sharing options...
clark X kent Posted March 26, 2007 Author Share Posted March 26, 2007 Just ate the best veganburger i ever had. *drools* I think I'm gonna go running now. Link to comment Share on other sites More sharing options...
Wobbly Lifter Posted March 26, 2007 Share Posted March 26, 2007 You've got a pretty big upper body dude. Just a suggestion, maybe go a little heavier on the squats, you're strong so I bet you could do a lot more. Also heavier deadlifts are great for back devolpment (and pretty much everything else to) so they'd make a good addition. Good work though, looking great. Link to comment Share on other sites More sharing options...
clark X kent Posted March 26, 2007 Author Share Posted March 26, 2007 You've got a pretty big upper body dude. Just a suggestion, maybe go a little heavier on the squats, you're strong so I bet you could do a lot more. Also heavier deadlifts are great for back devolpment (and pretty much everything else to) so they'd make a good addition. Good work though, looking great. Yeah I think I'm going to lift some more with squats... They're fun as well I'm kinda scared of deadlifts cuz I wrecked my back once when I started out in th ebeginning. but they go well now. So that will work as well if I think while I work out. thank you for the advice and have a great day!! Link to comment Share on other sites More sharing options...
Wobbly Lifter Posted March 26, 2007 Share Posted March 26, 2007 A suggestion for deads and squats at higher weights, if you don't already:In any movement, whenever you use heavy weight, you must "block."1. Stick out your chest by taking a deep breath and filling your lungs with air like a ballon. In this way, you will stiffen your rib cage and prevent your upper torso from bending forward.2. Contract all the abdominal muscles to increase intra-abdominal pressure so your shoulders are pulled back when you are in the top position of the movement.3. Finally, contract the lower back muscles to arch your lower back and extend the spine.These three simultaneous actions are called "blocking." Their function is to avoid rounding the back(or flexing the spine), which may cause a slipped disk if you work with heavy weight. Link to comment Share on other sites More sharing options...
clark X kent Posted March 26, 2007 Author Share Posted March 26, 2007 A suggestion for deads and squats at higher weights, if you don't already:In any movement, whenever you use heavy weight, you must "block."1. Stick out your chest by taking a deep breath and filling your lungs with air like a ballon. In this way, you will stiffen your rib cage and prevent your upper torso from bending forward.2. Contract all the abdominal muscles to increase intra-abdominal pressure so your shoulders are pulled back when you are in the top position of the movement.3. Finally, contract the lower back muscles to arch your lower back and extend the spine.These three simultaneous actions are called "blocking." Their function is to avoid rounding the back(or flexing the spine), which may cause a slipped disk if you work with heavy weight. thanks ! i'm gonna work on that ! Link to comment Share on other sites More sharing options...
clark X kent Posted March 27, 2007 Author Share Posted March 27, 2007 I went back to gym today and listened to the advice I got in the other thread. Trained with loose dumbbells. what I did today ... incline benchpress 45 kg decline dumbellpress 2 X 24 kg flyes with dumbbells 20 kg so I layed down .... cable crossover 2 x 30 kg gained a lil' here flat benchpress 67 kg ---> 2 kg more .. did that 5 times on the last set incline pressdowns 25 kg triceps extensions with dumbbells12 kg pulldown rope 15 kg pressdown 25 kg Right now i'm gonna eat something Link to comment Share on other sites More sharing options...
clark X kent Posted March 27, 2007 Author Share Posted March 27, 2007 ok just ate some rice, with wok vegtables and tofu. Woweeeeeeee that was GOOD. right no wI'm on some juice and unsalted walnuts, peanuts, etc ... Man I can't stop eating these days Link to comment Share on other sites More sharing options...
clark X kent Posted April 3, 2007 Author Share Posted April 3, 2007 OK CHEST AND TRICEPS DAY !! Link to comment Share on other sites More sharing options...
clark X kent Posted April 3, 2007 Author Share Posted April 3, 2007 Ok bench presses went really relaly smooth today I had fun and pressed 67 kg today. Which is pretty good. Triceps went allright today ... Weird things is... every time i train REALLY hard .. by biceps gets bruised... don't ask me how I do it. I get bruises on it. now I have like a small bruise on the inside. Always on the same place. Didn't feel it coming, never felt any pain, and it doesnt hurt either Link to comment Share on other sites More sharing options...
clark X kent Posted April 11, 2007 Author Share Posted April 11, 2007 Training today went great biceps curls 20 kg single armpreachers 40 kghammers 15 kg single seated rows 70 kg yiha !lateral pull downs 83 kg never eeeeeeeever did thathammer 15 kg that's it I had fun .. I laughed and worked out with the kids in the gym. They're awesome Link to comment Share on other sites More sharing options...
clark X kent Posted April 17, 2007 Author Share Posted April 17, 2007 chest TRICEPS day chest went well ;.. Pressed 44 kg on incline never did that69 kg flat ... I wanna go for 74 before summer ... the rest was the same Trcips was just fun ! Link to comment Share on other sites More sharing options...
clark X kent Posted April 19, 2007 Author Share Posted April 19, 2007 Lat pulldown 73 kg bentover row 75 kg seated row 70 kg progress standing straight arms pulldown 25 kg here as well halter curls ez 18 kg here as well hammers 14 kg dumbell curls turned 20 kg I'm happy. Link to comment Share on other sites More sharing options...
clark X kent Posted April 23, 2007 Author Share Posted April 23, 2007 Tomorrow is month 5 of my steps in the fitness area.. when i look back i can see i gained 16 pounds from when I started. I got some PURE whey proteins and I'm taking 'em for like 2 weeks now ... I bet it's a normal progressian .. i weigh 77 kg now and started at 69 Link to comment Share on other sites More sharing options...
clark X kent Posted April 26, 2007 Author Share Posted April 26, 2007 went kinda mellow on th eback yesterday. worked on my biceps really hard! Ok some new pics here: http://a177.ac-images.myspacecdn.com/images01/18/l_89fafb8ba3059d8a29c59dfff2231b48.jpg http://a415.ac-images.myspacecdn.com/images01/58/l_b58d068ae0ccadfa7a37172c26885e9e.jpg Link to comment Share on other sites More sharing options...
clark X kent Posted April 27, 2007 Author Share Posted April 27, 2007 TODAY IS SHOULDERS AND LEGDAAAAAAAAAAY Link to comment Share on other sites More sharing options...
clark X kent Posted April 29, 2007 Author Share Posted April 29, 2007 calves went really well. 130 kg is not enough to do exercises with so I had to do 'em with 150 kg today. Ah well... shoulderpress was 95 kg .. I needed help to lift it out though.the rest ok Link to comment Share on other sites More sharing options...
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