I'm new here so thought I might introduce myself with a video I made-
10 weeks of hell (training) under my belt. I'm certainly not new to the world of weight training but I did manage to lay off for a year and become incredibly skinny/flabby. I'm training to compete in my first powerlifting meet in June.
Bench press -180 (1RM)
Deadlift -240 (1RM)
Squat - 225Ibs
165Ib., 5'7.5" Tall
Squat - 275Ib. (Ass-to-floor) 8 reps
Bench Press - 225 for 8 reps. Managed 250Ib. for 1 at the end of my last workout.
Deadlift - 335 for 6 reps, 345 for 3
Hopefully I'll be at 350/300/450 at 165Ib. body weight by June. That's my goal for now.
Good job man. You've made some huge changes.
Getting back in the groove
"I'll tell you a secret. Something they don't teach you in your temple. The Gods envy us. They envy us because we're mortal, because any moment might be our last. Everything is more beautiful because we're doomed. You will never be lovelier than you are now. We will never be here again." - Achilles, (Troy 2004)
ATF squat- 275 RAW
Bench- Two 100lbs DB's four times
190lbs 15% BF (Estimate)
What routine have you been following these past 10 weeks? Those are some incredible improvements you've made!
I calculated my caloric intake for seven days a few weeks back and it averaged out at around 2,800 with the highest being 3400 and the lowest around 2200. I'd really like to have more stable eating habits but it's sort of challenging trying to fit it in.
For protein, it's over 150g a day, easily. Carbohydrates are roughly 400g give or take some.
I don't chart my diet or routine. I just stay aware of my eating habits, take note of fat, protein and carb intake and go in the gym and hit whatever hasn't been worked out in a few days.
It goes something like this:
1 - warmup
2 - 6 reps
3 - 5 reps (5-20 Ib increase)
4 - 5 reps (same weight)
5 - 3 reps (5-10 Ib increase)
6 - 6 reps (at about 80-85%)
*Wide Grip Pullups*
3 sets of about 5
4 sets for 7-8 reps
Afterwards I hit Bi's- alternating from preacher curls, standing dumbell curls or olympic bar curls- this usually changes for each workout.
Same as my deadlift routine. After BP, I'll go with either 4 sets Decline dumbell presses, Incline dumbell presses or Decline Press on the smith machine.
4 sets of 8 reps
*Standing Cable extension (with rope)*
4 sets- 10, 8, 7 & 6 reps- Increasing the stack by 10Ibs for every set.
Again, same routine as deadlift. I sometimes add some ab work in here.
Sometimes, If I'm feeling awake.
*Standing Military Press*
4 sets, 10, 8, 7 & 6 reps- Increasing the weight each set
*Front Barbell Shrugs*
4 sets for about 12 reps each
*Alternative Rear Delt Row*
I call it this because I really don't know what it's called. I basically lay face first on an inclined bench- but instead of pulling the up to my shoulders I hold them, with palms facing each other and "flap" my elbows out, keeping them bent. Sort of like a side lateral raise, only I find this to work better.
I usually train for an hour.
Very nice transformation...sweet video too.
Wow... in 10 weeks you look completely different, amazing.
Nice Transformation.I'm impressed
You will soon see Getfit in OngII Flying Knee Thingys of Doom see if the feisty greek can survive the kicks of Steel Leg From Shaolin Soccer,Dim Mak(def touch) from ChungLee,and Flying Crane by Daniel-san-El Pietro
Spray it with windex greek!-the famous El Pietro
You be quiet or i'll clean and press your narrow francophone self-Callahan
Lift for gains,not glory.Control your ego and the weight
What a strong girl! This leads me to believe you can severly injure most of the male population-Nick Hatfield
You're blazing white hot,anyone ever tell you that? Sometimes i think you have fingers faster then Superman when it comes to posts on WBB forums.
Hot in terms of both speed and... well new hotness- Stash
Great work man. HUGE changes. What kind of cycle did you run?
I don't understand when someone says "cycle" isn't that a term when someone uses steroids?
From the huge arm growth I assume DBol was involved?
If not, mad props to you.
Bench:240-250, somewhere in that area.
Goal: Lift more, Be Bigger and look Better.
Last edited by HahnB; 02-05-2007 at 10:19 PM.
My brother and I were brutal. I once chased him around the house with a spoon that I put on the burner. I burned that little pricks leg. -sharkall2003
Then I saw a little african boy sleeping, and I thought...that is little Okeke. he is tired from herding all the goats and the big goat got away today - Rock
great progress man!
Weight: 213 LBS.
i need to get some steroids so i can make some improvements like that in 10 weeks, where can i get some, online?
Read the rules no one is gunna give you that information and you shouldnt even think about them until yo u are 21 at least. EAT FRIEND EAT
Weight: 213 LBS.
I am suspicious. I dont think that's possible. That change in 5 weeks is huge.
Guys, LOL. I'm flattered you think I was on steroids. But truth be told, I wasn't and never have been. A year and a half ago I was heavy into bodybuilding and peaked at 185Ib. There's no doubt in my mind that my past growth has helped with my current gains.
Threse results are not impossible without anabolics... I've seen much better.
thanks for the good words.
PS: Here's a pic when I was 185Ib...
I'm now 165Ib.
Last edited by workouts.ws; 02-06-2007 at 08:41 AM.
like they said, nice gains, really if you are telling the truth some of the best ive seen that rapidly.
and lame video
10/06:150lbs---8.5% bod fat--------------------3/25/07: 170 lbs
8/25/07: 163lbs---------goal @ 185 by (5/1/08)
-deadlift 370x6 (current 315)
-flat bb bench 205x5 (current 185)
-squat 265x6 (current rehab in knees, light legs)
-lat p/u BW+50 x 6 (current 35x6)
If you didnt use any sort of aas, then how is it that you gained 15 lbs, but also lost bf at the same time when you admitted that your diet needs to be improved?
That?Originally Posted by workouts.ws
What I meant by that is I would like to be able to consistently eat 3000+ calories per day. I have everything else in check.
-Completely eliminated sugar from my diet
-Only eat lean meats (tuna, lean beef, turkey, eggs)
-Supplement my protein intake with at least 4 servings whey protein a day
-Train assistance lifts in between the big three with very little rest (keeps the heart rate up during training)
-A good foundation and decent genetics/muscle memory
All of those have a play in my progress. Of course, I do allow myself some crap food on the weekends, otherwise I think I'd go insane. But my diet is there, possibly the best it's ever been.