xphilx

a frind of mine is doing thai boxing and his training looks pretty similar to yours. i guess this will be interesting to read.

about the protein powder: if you used to supply some whey protein, why not using soy or rice protein now? and you still can use the creatin as long as it's monohydrate, it's vegan.

i always mix my pea protein with soy protein, what works pretty well.

your legs are becoming better and better. great to hear that you want to put on some mass!

if you're a strength athlete then this is true but as a bodybuilder the carbs after the work out are not that important.

 

How do you mean? Because of training frequency of the muscles or what?

no, all i meant was that filling up the glycogen stores is not the main thing a bodybuilder has to worry about.

blood for blood? no, thanks.

i recommend to do cluster reps with a pause of about 30 secs between every rep until you did 10x1 reps. short the pauses from workout to workout until you can do 10 reps in a row.

i switched to pull-ups cause they're working the biceps even better!

if you feel fine by working out on an empty stomach, there's no reason why you shouldn't do it.

When you're working out, your body recruits carbohydrates for fuel. I find that if I do not eat enough before a weight training session, I get shaky and I fatigue much faster. Protein plays an important role as well, but complex carbs are just as important!

i disagree since i'm eating almost no carbs at all all day long and still have enogh energy to work out heavy.

After a workout, it's important to immediately replenish those depleted glycogen stores by consuming some simple carbs accompanied by protein for the recovery of muscle tissue.

if you're a strength athlete then this is true but as a bodybuilder the carbs after the work out are not that important.

90 degrees and the bar starts & ends on the floor on each rep

that exercise is called pendlay rows.

i agree with johan that you have to find out yourself in what angle you want to do the bb rows. it also depends on which muscles you want to hit mainly. the more upright you're staying the more you hit the trapezius, the more you bent over the more the lats are involved.

i would never complain about guys who are lifting noisy. at least not as long as they're lifting heavy as well.

Squats

60x5

80x5

100x5

115x5

127,5x5

Bench Press

45x5

65x5

75x5

85x5

97,5x3 (+2)

Pull-Ups

+5x8

+5x5

+5x5

Additional Exercises

Crunches

4x20

+ rotator cuff

had to train early, what i actually prefer. i'm satisfied with what i did today. doing pull-ups now as it's recommended in starting strength: 3 unweighted sets on friday, 3 weighted ones on monday. all to failure.

@Zack: do i see a muscular imbalance on the back shot or is it just the light? nice definition anyway.

always helpful for me: squat rx.

Damn Phil, those lats are HUGE! Nice overall mass, but the lats are really massive! I wish mine were anywhere near that big...

thank you! i still think the lats are my best part although that ing fat that sticks around my midsection is always freakin' annoying me cause it fucks up the whole picture.

Sweet tatoo on the left arm too

it's the right arm. but thanks!

still skinny, still fat, still no muscles.

 

Skinny??? Looks good to me so far.

thanks!

Phil, your shoulders are huge!

You're in great shape. Your back is perfect, skinny waist wide lats!

thanks man!

my shoulders are not really huge but i'm somewhat satisfied with how they finally started growing when i started with the military press.

Phil (no homo)

yeah ok, whatever. but only cause i like you and the idea of this thread so much.

still skinny, still fat, still no muscles.

i wouldn't recommend to do it anyway. most people wouldn't.

Squats

60x5

85x5

105x5

120x5

132,5x1

100x8

Bench Press

45x5

65x5

75x5

85x5

97,5x2 (+1)

75x8

Pull-Ups

3x6

Additional Exercises

Pushdowns

45x10, 45x10, 45x9

Incline Dumbbell Hammer-Curls (PITT)

17,5x~25

+ rotator cuff

trained in another gym today and found out that the bar that i use for squats, deads and military press is obviously not 5kg heavier as a normal bar. a trainer and another guy in my gy once told me so and i believed it. so you can take-off 5kg from all squats, deads and mp i did and of course also from my squat and dead pb's.

Jürgen Spieß, good choice.

thanks!

i thought about doing cluster reps to get over that plateau, i'll try that next time i think.

thanks for all your tips guys!

dude this is so awesome! i guess i need to place an order soon!

the push press i actually a good idea and i'm convinced that it's a very usefull exercise but when i did it a while ago i always had problems with pain in my wrists and shoulders. i guess it's just not my exercise.

thank you!

Squats

60x5

85x5

105x5

105x5

Military Press

35x5

45x5

50x5

55x4

Deadlift

90x5

110x5

125x5

140x5

Additional Exercises

Crunches

3x20

Seated Calf Raise

62x15, 62x15, 62x15

+ rotator cuff

i'm making absolutely no progress at the military press. wtf?

1st: forget about that men's health bullshit.

2nd: read this.

3rd: go back to the gym and everything will be fine.