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Post by LuciaGTAVI on Jan 3, 2016 12:47:02 GMT 10
*deep inhale* Aw yeah! *deep exhale*
Training plan for this year : Build mass as much as fuck till May 31st. Start cutting on 1st June and keep being fit till August 31st. Since university ends on mid July, the summer for me starts then.I guess a month and a half should be good enough for consistent weight drop. The biggest question of all time : HIIT will drop you dead but will let you loose fat without loosing muscle, or slow paced cardio is better? Then Halelujah 1st September it's BULKING TIME again.
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Post by LuciaGTAVI on Jan 6, 2016 22:32:51 GMT 10
Seems like i've started the new year way better than i thought.
I'm getting so close at benching 65kg/143lbs 10 solid times. I can do 8 solid and last + 2 with help to reach 10. And this i did after the incline supersets! Once i manage to do 12 solid, BOOM gonna increase that weight.
And you know what's the funny thing? I've started with 2 supersets for chest on monday : 1 set of 12 reps of 50kg/110lbs Incline Barbell Bench Press with 1 set of 12 reps of 7.5kg/16.5lbs Incline Flies. Then 55kg/121lbs with 7.5kg/15.5lbs and then finally 60kg/132lbs 8 reps with 10kg/22lbs.
Then comes the flat bench press superset with flat flies. I'm so fucking close to benching 70kg/154lbs. I can smell the new limit. It's just around the corner.
By the way increased the weights on back exercises yesterday. Currently doing max 55kg/121lbs Wide-Grip Lat Pulldown.
I'm loving the progress.
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Post by LuciaGTAVI on Jan 12, 2016 6:26:14 GMT 10
Beefy Busch Haven't heard from you, how's it going? Well i made it. Fucking did it. I nailed 70kg/154lbs 8 times on the flat bench press. Reached new limit. So here is what i try now : Flat Bench Press 60kg/132lbs x 12 reps. Flat Bench Press 65kg/143lbs x 12 reps. Flat Bench Press 70kg/154lbs x 8 reps Then finish off with 60kg/132lbs. And on the incline wich is the most painful chest part but it shows how man you are : Incline Bench Press 50kg/110lbs x12 reps. Incline Bench Press 55kg/121lbs x12 reps. Incline Bench Press 60kg/132lbs x8 reps Then finish off with 50kg/110lbs. Fucking blasted that chest open. Only 30kg/66lbs to go till July 27th. I will fucking bench that 100kg/220lbs barbell. Also increased the weights on the triceps too. The new year seems to given me quite the speed up. I now do the same exercises for way less time (very small rest between sets). Let's see if i can increase weights on those biceps tomorrow too. Gotta say, getting better and better, wider and wider, stronger and stronger. *slow Evil Laugh*
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Post by Beefy Busch on Jan 12, 2016 7:01:04 GMT 10
LuciaGTAVI Things are going okay, taking it slow with my schedule, had to miss a few sessions last week due to classes, figuring out what I need to take this year and stuff. Hate the slow and steady route, but I think this will do more good in the long haul for me. I need to really eat more so that'll be a challenge in itself. Got dry fruit and almonds to help with that. Incorporated dead-lifts into my workout at my bench max 115 lbs (better safe than sorry) 4 sets of 12 reps. Sure gets the back good. Upper back is really feeling it with the wide and close grip lat pull-downs at 70lbs (4x12), Rows are at 85lbs I do 100lbs, for every second set but can only crank 8-10. so I crank out the rest of them reps best as I can. This Saturday I put some shoulder exercises in with my back as well but I was still sore from my Chest workout on Thursday. But I think it'll go good. Still have to figure out how to do my arm routines with both triceps and biceps in one session. Reminds me, I'll have to miss Thursday because of a one off rescheduled class I already miss today. Ah well I'll get back on the wheel soon enough, once things start being more solid.
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Post by LuciaGTAVI on Jan 12, 2016 8:59:51 GMT 10
LuciaGTAVI Things are going okay, taking it slow with my schedule, had to miss a few sessions last week due to classes, figuring out what I need to take this year and stuff. Hate the slow and steady route, but I think this will do more good in the long haul for me. I need to really eat more so that'll be a challenge in itself. Got dry fruit and almonds to help with that. Incorporated dead-lifts into my workout at my bench max 115 lbs (better safe than sorry) 4 sets of 12 reps. Sure gets the back good. Upper back is really feeling it with the wide and close grip lat pull-downs at 70lbs (4x12), Rows are at 85lbs I do 100lbs, for every second set but can only crank 8-10. so I crank out the rest of them reps best as I can. This Saturday I put some shoulder exercises in with my back as well but I was still sore from my Chest workout on Thursday. But I think it'll go good. Still have to figure out how to do my arm routines with both triceps and biceps in one session. Reminds me, I'll have to miss Thursday because of a one off rescheduled class I already miss today. Ah well I'll get back on the wheel soon enough, once things start being more solid. Stress affects your gains Occupation => No Time 4 Gym => Stress => Less Good Workouts per Week => Lower Gains Take it easy, gains will be there with steady and hard work. But when i say hard work i say when you go to the gym fucking aim to knock yourself out. Just don't. And you'll gain ~95% wich is better than ~80% that my trainer tells. You have the power to really struggle those few workouts you have to achieve maximum gains. When i say struggle you should struggle like Chris with that giant rock blocking he's path. He fucking did. So can you! What's the fucking difference? Roids? lol I forgot to mention earlier i changed my workout routine again : Monday : Chest/Triceps. 6 ex on chest and 4 on tris. Tuesday : Back/Biceps. 6 ex on back and 5 on bis. Wednesday : Shoulders/Legs 6 ex on shoulders, 4 ex on quads, 2 on calfs. Repeat. I thought about something with "variety" in my mind. So when you hit chest you also hit triceps. Why not focus on these 2 muscles on that day so the protein goes only on those two. When you have biceps instead of triceps, the protein goes 3 ways with triceps inturrupting bis and chest gains. Same thing with back. When u use back ex. you use bis too. So think about it? the difference might be small but in a large scale of days it will be big.
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Post by Beefy Busch on Jan 13, 2016 2:05:47 GMT 10
Yeah I getcha, so I'll combine Chest with Triceps and Back with Biceps, which I did in the past but I really wanted to isolate those muscles for their own day. Maybe down the road.
It's not how many hours I go to the gym that count, it's how many times I'm willing to at least try. When I do finally go I have that energy to give it my all. So if that means only 3-4 times a week, that's better than not going at all and feeling only more disheartened (Wishful Thinking?!)
Kinda reminds me of the old days where going to the gym was more a mental struggle, which it still can be when I'm stressed out, like today, but I at least I've struggled long enough to know I can pull myself up and succeed with my goals.
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Post by LuciaGTAVI on Jan 14, 2016 1:58:04 GMT 10
I wasn't able to increase max weights on the biceps yesterday, but, i was able to increase minimum weights. So i went for : Concentration Curls 10kg/22lbs x12 reps, 10kg/22lbs x12 reps, 15kg/33lbs x7 reps then finish off with 7.5kg/16.5lbs. Standing Barbell Curl 30kg/66lbs x12 reps, 30kg/66lbs x12 reps, 35kg/77lbs x10 reps then rest a bit and then two more. This is my fav ex because it hits forearms really hard. I mean FUCK YOU ARE CURLING A BARBELL. Preacher Curls with dummbells 7.5kg/16.5lbs x12 reps, 10kg/22lbs x12 reps, 10kg/22lbs x 6 reps, 10kg/22lbs x 6 reps. Those biceps really failed as they reached 100%. Overhead Cable Hammer Curls 10kg/22lbs x12 reps. 15kg/33lbs x12 reps, 15kg/33lbs x12 reps. I now do 4 ex for biceps and triceps, since they are mostly incorporated with big muscles (chest/tris and back/bis). It's still a lot to take. I prove it because they are in pain right now xD Aw and always do the last biceps ex a hammer one. I'll try and do the last two. And always try to do the concentrated curls. They are #1. But hey i was able to raise the weights on my legs too. Saturday i was able to do One Leg Press 40kg/55lbs x12 reps and Leg Extensions at 75kg/165lbs for 6 times. I really want to push myself and squat 90kg/198lbs but i'm gonna need some knee straps. I still find myself one of the few who squats so heavy in my gym dem boys got no legs or what? As a matter of fact i'm the only one who lifts so heavy (bench press and squat) within 6 months. (Still heaven't made 6 months). I find this as a fucking motivation. Knowing i have achieved so much in such time. Anyways when i look on the mirror i'm very pleased. That's it for me XD
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Post by LuciaGTAVI on Jan 15, 2016 8:10:23 GMT 10
Fucking reached new record today too.
65kg/143lbs Incline Bench Press x 7 reps. The new limit.
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Post by Beefy Busch on Jan 15, 2016 9:50:19 GMT 10
Congrats dude! I'm kinda jelly though. Send me your Strength gains?!
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Post by Beefy Busch on Jan 16, 2016 15:58:32 GMT 10
So my legs are already sore from the workout today. I think in order to break my plateaus, I'll have to do some drop set variation with lower volume. I've been frustrated and disheartened these past few days with the gym and life so hopefully I'm on the mend. The goal for me is to do a high weight at 5 reps for 2 sets then drop it down 2.5-5lbs another 2 sets at 5-6 reps and then again. So total of 6 sets at 5 reps = 30 at high weight. At least that's how my legs went, I will aim higher numbers i.e. 8-12 if I feel my body is more able too on the lower weights. I'll mainly do this for compound exercises and then do the others at 10 or so. Plans is 3-4 weeks just to see how this goes, sometimes gotta change things up completely. Volume at 4 sets x 12 reps is no longer my goal here, was never feeling much with it anyway given these past weeks, not that I've been at the gym frequently: Thanks Life and School. Anyway here was my leg day, only got 3 exercises done today. Was intense enough despite not doing leg presses or extensions. Squats 2 x 5 reps of 135lbs 2 x 5 reps of 130lbs 2 x 5 reps of 125 lbs (might of cranked out a few more but I forget) Then came the lunges 10 reps for each leg at 75lbs 10 reps again at 80 lbs 10 reps broken in alternating legs every 5 reps (80lbs) 12 reps alternating between each leg at 75lbs Then dumbbell seated calf raises 2 x 20 reps at 45lbs on each leg then another 2 x 20 reps at 50lbs (or was it 12, shit I forgot) Anyway my ass and quads are already sore so hopefully I'll have the willpower to go tomorrow on a Saturday Here's hoping I get back on the mend and actually get some where instead of being stuck at only lifting under my body weight. You know people always wanna strive to be thin and small boned when it really sucks because, it feels like we're weak as fuck. Maybe I didn't get enough testosterone as a premature baby, but fuck I wanna be like Redfield, not Wesker or Kennedy! Starting farther from your goals can be heart wrenching and demoralizing, so all those who are suffering plateaus (gym and life wise), know that you're not alone!
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Post by LuciaGTAVI on Jan 16, 2016 22:47:17 GMT 10
So my legs are already sore from the workout today. I think in order to break my plateaus, I'll have to do some drop set variation with lower volume. I've been frustrated and disheartened these past few days with the gym and life so hopefully I'm on the mend. The goal for me is to do a high weight at 5 reps for 2 sets then drop it down 2.5-5lbs another 2 sets at 5-6 reps and then again. So total of 6 sets at 5 reps = 30 at high weight. At least that's how my legs went, I will aim higher numbers i.e. 8-12 if I feel my body is more able too on the lower weights. I'll mainly do this for compound exercises and then do the others at 10 or so. Plans is 3-4 weeks just to see how this goes, sometimes gotta change things up completely. Volume at 4 sets x 12 reps is no longer my goal here, was never feeling much with it anyway given these past weeks, not that I've been at the gym frequently: Thanks Life and School. Anyway here was my leg day, only got 3 exercises done today. Was intense enough despite not doing leg presses or extensions. Squats 2 x 5 reps of 135lbs 2 x 5 reps of 130lbs 2 x 5 reps of 125 lbs (might of cranked out a few more but I forget) Then came the lunges 10 reps for each leg at 75lbs 10 reps again at 80 lbs 10 reps broken in alternating legs every 5 reps (80lbs) 12 reps alternating between each leg at 75lbs Then dumbbell seated calf raises 2 x 20 reps at 45lbs on each leg then another 2 x 20 reps at 50lbs (or was it 12, shit I forgot) Anyway my ass and quads are already sore so hopefully I'll have the willpower to go tomorrow on a Saturday Here's hoping I get back on the mend and actually get some where instead of being stuck at only lifting under my body weight. You know people always wanna strive to be thin and small boned when it really sucks because, it feels like we're weak as fuck. Maybe I didn't get enough testosterone as a premature baby, but fuck I wanna be like Redfield, not Wesker or Kennedy! Starting farther from your goals can be heart wrenching and demoralizing, so all those who are suffering plateaus (gym and life wise), know that you're not alone! That's really good! DOMS are the indicator that you worked out perfectly. Aim for that soreness 1 day after the workout. (2 days after leg day in my case) Yes ofcourse you have the willpower. What the heck i don't understand something from you. You have the time to hit the gym on Saturday and you say maybe? MAYBE? Maybe is not enough. Go there give 100%. This shouldn't be questionable bro. If you have the time, YOU WILL ALWAYS GO. AND WHEN YOU ARE AT IT YOU WILL ALWAYS GIVE 100%. Except for the days you got a sickness or something, but 99% of times you will squeeze the final 2 reps with all you've got in every set. Legs hurt? So what? You can walk can't you? Drag your ass there and work that upper body while lower body is regenerating. Given the time you have spend in the gym, you should really strain those muscle to squeeze on the gains. The more time you have in the gym, the more consistent pain muscles have to get in order to gain. You should consider the gym as a heaven where you find peace from all the life problems. Finally you get some time alone with yourself and spend some quality time with your body. Work your muscles. Your body will appreciate it. Shit if i were a kid i'd consider gym as my playground. Nothing happier than that.
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Post by Beefy Busch on Jan 17, 2016 3:27:27 GMT 10
I say maybe because I know myself well enough that there was a chance I would miss Saturday, sure enough I did. Given that I inadvertently had a mocha (I thought I ordered a hot chocolate,) with a buddy at 7pm, I was pretty up much till 12am and then to top it off I woke up at 2am and felt tired and sore as feck so I hit off the alarm clock that was set for 6:30am. I need to give myself proper sleep, otherwise ain't no willpower or motivation to go gym. So the plan is to go Sunday and do body weight exercises today albeit not any leg ones Quality over quantity is how I'm gonna have to do things. UPDATE Sunday is gonna be another rest day, my body is saying no, my mind is saying no and even my inner Chris Redfield said no to the gym. So I'm gonna just have to re-plan my leg day not to be around the weekend when I have the potential to go those days. But at least I'm putting in the effort, albeit forcing myself to get up at the god forsaken early hours. Now this beast is gonna sleep because I deserve it after all the BS and struggles! Well I might do some push-ups later after I nap because I like how they pump my manly breast . . . . I mean chest.
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Post by LuciaGTAVI on Jan 19, 2016 7:56:10 GMT 10
Got some positive growth results today. I do the measurements every month. Those arms are hungry. I now have 40cm/15.7inch Biceps. In about two months i'll have 16 inch arms.
Keep lifting heavy. Keep reaching 100%. Keep training EVERY DAY. Every day i come one step closer to my goal (100kg/220lbs Bench Press).
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Post by LuciaGTAVI on Jan 20, 2016 10:17:31 GMT 10
I'm in a slight dilemma here. Mixing Shoulders with Legs is a good routine especially twice per week?
I'm thinking that i should give them their own days. You know what got me thinking? I always do shoulders first, then the pumped blood has to go from the upper body to the lower body. Wich is a bad thing. Also those are two big muscle groups per 1 day. 6 x 6 ex means 12 ex total, wich is obviously an overload.
So i'm thinking i should do legs on Wednesday so i won't tire shoulders for Chest/Tricep day the next day. This will give me a chance to fire up more on the Incline Bench Press. And work shoulders on Saturday. So i let them rest on Sunday and on Monday they are ready to kick the Incline Bench Press again.
Come to think of it, all the protein will be focused on that muscle group, wich is a great thing. But also raises the contradiction of quantity over quality...
I'll try this for a couple of weeks and see how it goes.
Chest/Tris Back/Bis Legs. 20 min cardio. Chest/Tris Back/Bis Shoulders/Traps. 20 min cardio.
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Post by LuciaGTAVI on Jan 28, 2016 0:36:19 GMT 10
It's been 6 months now since i joined the gym.
Everytime i show up it's literally like this : I show up there like a beast and trainer looks at me just like Cena with a proud face. Like :"Look at you, big man now eh?" I can't explain how happy i am with the progress. Everytime i look in the mirror i'm the motivation to myself. I look at myself and say look at your gainz bro! Now i know most of the people on the gym, and you know the funny part? They ask me for tips. LOL. I'm glad to help them as i know what i want the most now. In 3 years when i finish the University, i will apply for a course to be an official Gym Instructor. And aside from that i'll try and open my own business. My own gym. I makes me happy to push myself every single day to the limit. I feel good when i train. My muscles need it. I need it. It's a daily happiness i cannot miss. The only day when i rest wich is Sunday, i feel sloppy and i won't sleep right at the night But then Monday kicks in and it's Chest day xDDD I tell you what. Training + Diet is like 30%+60%. 5% is passion wich allows me to push more. And 5% is thinking about muscles when you rest.
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