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rev210

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Everything posted by rev210

  1. Reality check is a good idea before you go training and eating towards more mass.You say you ' feel real skinny all the time'. Would you say you were very slightly insecure about being too skinny for your height? Could be lots of reasons for this. Maybe you go to a gym with a high proportion of roided up 300 pound dudes so you look relatively small. Maybe you always wanted to look like Arnie. Often people in this situation spent a large part of your life as a tall skinny dude and found it unconfortable, lots of tall blokes probably relate to that. Once you figure out why you developed the insecurity, you could ,as Birds has, associate your body shape and size with a positive body concept like 'athletic' then you might not have to do anything more at all. Then enjoy your life as it is? You certainly seem very active.
  2. yesterdays meals; Meal 1 Shake with 1/2 cup Oats / blueberries / protient powder Meal 2 185g tin of Tuna , steamed rice . Bananna , tablespoon peanut butter Meal 3 Chicken breast , wholemeal bread. Broccolli Meal 4 185g tin of Tuna Meal 5 Stir Fry Chicken , veges . Other ; 6x Beers - Dundee Pale Ale (ooops...)
  3. todays workout. Back. Bent over barbell rows. (strict form - hold and contract shoulder blades at top) 12x (100kg) 8x (110kg) 6x (120kg) Wide grip pull ups till failure( pause in middle and hold for 1sec on downward. Squeeze shoulder blades at top for 1sec) 20x 16x 15x One arm dumbell rows ( 1 sec hold and squeeze at top) 12x (55kg) 8x (65kg) 6x (70kg) 5x (70kg)
  4. The fool can't even bench one Chuck Norris dumbell......
  5. todays food Breakfast ; Shake containing; 1/2 cup oats mixed with linseed , protein powder , blue berries Meal 2 185gm tin tuna in spring water with chilli sauce. Bananna Meal 3 Diced chicken breast fryed in peanut oil , broccoli . 2 slices of sourdough bread. Meal 4 tablespoon peanut butter , protein shake Meal 5 Scotch fillet steak strips in stir fry with veges. Meal 6 Protein shake , multi vitamin , zinc/B6/Magnesium tablet.
  6. You should also include squats to improve your bench press. ............................................
  7. Pretty common issue with the bench/bro-press . I keep away from trying to bench heavy until my shoulders, back and triceps are ready for it. As TTT said the shoulder mobility is a killer. If you have built the muscles for a strong shoulder girdle your bench will be stronger than without.
  8. todays workout log. (Food later) Felt sick after this, mainly the pushups at the end. Timing for all movements ; 1/2sec contract - 1sec hold contracted - 2 sec negative. Back extension Dumbell rear delt raises. (On . Performed with back/core held) 15x (15kg) 12x (17kg) 12x (17kg) 12x (17kg) Seated Incline Dumbell side delt raises. 12x (10kg) 10x (12kg) 10x (12kg) 9x (12kg) Internal rotations with band (rotator cuff) 3 set 10 reps External rotations with band 3 sets 10 reps Seated Barbell military press. (includes lifting bar off the deck/no rack) 12x (60kg) 8x (80kg) 7x (80kg) Pushups - strict form in a row till failure (shoulder focused hand position) 51x
  9. I am approaching my 40th in May this year so the idea is to get into the best shape of my life before then. Establish some good habits and routines around looking after my body for the rest of my life. I have let myself go relatively speaking, due to the usual excuses. The key goals are; * Fix/correct issues with my longer term injurys (left shoulder and wrist). Also train to correct posture , mobility and flexibillity. * Get stronger. I would like to be able to get to a point where I am able to get good numbers on the big 3 lifts again. Will be happy to just be doing them again. * Get leaner. Not stupid lean , just to a good asthetic level (so I can see 'all my abs again). Don't care about measuring % so much as ensuring I get back to not having the pudding on the sides and lower abbs I have now. Waist is 34 inches , I'd like to get back down to 32 again. * Improve fitness and cardiovascular health. * get back legs. I have lost muscle in my legs more than my upper body for some reason (probably lack of use) So correcting the chicken legs will be happening. I am aware of my weakness to go too full tilt when I start out (something in my head remembers lifting more and drives me to go stupid). So I am just doing some very basic lifting with the weights at home till I have been going a month and then , provided I am ok in the injury areas I will get to a power orientated gym. At the moment I am 192cm and at a guess I would be 100kg-ish. I am not that focused on weight , I tend to use scales for measuring food not myself. But, I might get some out if it's a good idea for tracking things. If people have views/ideas on this or other things happy to hear.
  10. pea and rice protein isolates are not as complete in protein profile and the amount of processing is equal to or greater than whey. On top of that you might also have genetic modifications, herbisides and pestisides with crops to contend with. No problem eating so-called 'acidic foods' when you are eating a balanced amount of alkaline ones. Occasional suppliment with whey isn't a problem. Eat a balanced diet. It may be stating the obvious but, the best way to cut out processed food is to eat more whole food sources. People are always being drawn to the 1% issues through so called 'fast track' suppliments. Most haven't trained or worked out their diets enough to actually get good value for money. Even after you pay $90 a kg , it's not going to do bugger all if you haven't commited to the basics enough. As Birds said $90 buys alot of nice steak.
  11. As something to throw into the getting stronger at bench mix. Two things. 1) Shoulder girdle excersises. Your rotator cuff is very easy to hurt. If you plan going for weight on the bench I reccomend some excersises there. If the shoulder girdle is weak you will issues. 2) You can try some 'static holds'. This is hold for upto 6-7 seconds , typically at full contraction point but, with assistance you can target different points in ROM. You will do alot more weight than normal. I found it assists in the innervation feedback and it's not uncommon to see large strength increases after some weeks training with it.
  12. Just to stir the pot ha ha......but, I used to be able to raw bench 175kg (spotters /no belt), squat 235kg (no belt /no spotter) but, I never competed, was a snick over or under 90kg. The thing is that the PB's were on the days the stars aligned and I trained by myself alot with no pressure. I experienced plenty of days when I was a fair whack off the PB and can only imagine how nerves would play a part in a comp. Seeing or hearing about big lifts can be inspirational. There's no point calling BS unless someone is claiming personal hero status or a record ( since I stated the above I can cop the BS tag if people think I deserve it). I think more constructively it's better to ask ' what do you need to do to get to a big weight on bench?' There seems to be more point to that. 10yrs have past and I am out of shape. However, I still remember what I would need to do to get strong again on those lifts (though at 40 I wonder if I could beat them). The first thing I would do is get to a gym with some powerlifting people in it,as I know the benifit from coaching on lift tech, apart from the diet, it determines how limited you will be in long term progress.
  13. Referred a friend to Henry a few months back, he's blown away by the benefits after he had been training traditional gym style for years. Usual things realised, like how his form was poor on the 3 lifts even though he invested in lots of PT instruction etc.. I just need to convince myself to get myself over there now. Suffering from the standard lack of motivation ( read bull-dust excuses). I know once I start training again the motivation takes care of itself. I'd love to be smashing the PB's of ten years ago at my present age of 40.
  14. For those in Perth wanting strength gym there is also; Musclepit. www.musclepit.com.au I used to work with Henry Day he's a top bloke. They have got an exceptional setup over there, with a good crew.
  15. Sorry birds , meant as an encouragement not as criticism. I think there are swings and roundabouts to the equation as far as limb and muscle dimensions are concerned. Bottom line is I believe you could lift some serious weights if that became a goal for you at any time. The worlds strongest man comp. has a long list of guys taller than you that tend to squat large weights (roids aside). Brian Shaw is 6ft 8. all of them are 6ft or more. Again not that you want to become the unit but, just to say your height is not a disadvantage in any way compared to those of smaller stature.
  16. Good news for you Birds.Are they harder for someone your height? no not really. I'm 6ft 3 and it's not a problem, I've only just started back on them after a very long break. Squats are just a draining compound movement. The other day I was doing 130kg (which I had to lift off the deck due to doing them at home = extra work). 2 sets of hack (bar on the upper chest) for 12 reps and 2 sets of regular squats , nice and deep. I was totally wrecked even though the weight was no trouble but, looking at the Ghosty workout volume makes me feel nauseous.
  17. lifting without the girly 'workout gloves' People think thats how you avoid calisus but, as you discovered it's easy just to rip them off by lifting heavier ha ha..
  18. yeah I don't like the look of them for squats if you have been doing them in a normal rack. I won't pretend to know how squats in this machine would be having not used it but, I have seen it and would imaging knee injury is a risk as there is a balancing that goes on as you squat through the core and all the muscles of the leg. There are typically some strength differences and sometimes size differences between each side of your body and although hopefully not huge differences the movement takes place balancing these through the range. Unless you are perfectly symetrical is size (length of muscle/bones) and strength you are adopting an artificial balance of 50/50 which isn't good. Perhaps I'm wrong but, in the distant past when I was at the gym I never looked at the 3D & smith rack as offering any bonus over what good form could offer.
  19. Finally got around to doing my first session of squats in a very very long time. Was planning to do more leg work excersises in the same session but, was struck by the usual fatigue you get when you start up plus pushing 40 old man fatigue. Figured I did ok, though I felt totally shot. So I left it at 2 sets of hack (bar at the front/crossed arms) and 2 sets of regular Squats ,both full range. 12-14 ish reps each set. Used the backyard gear bar and had no rack so needed to lift the weight of the deck, which not being olympic also left a nice bruise on the upper back ha ha. Suprised by the muscle memory being able to lift controlled/ stable despite a lack of flexibillity. The idea is get the strength back to look after the knees / back /shoulders as I get old so hopefully I make it to the next workout next week. Just finished tweaking the diet to drop down to the present 92kgs.Provided I stick with this and I get this workout to habbit stage I will start adding calories again and probably go train at a mates powerlifting orientated gym.
  20. I used to wear cheap flat sole sneakers (Vans) which work for squats/deads as the soles are flat and thin. Cheap $5 Chinese shoes / kung fu shoes would be really good for people other than me (my feet are too big) I'm not sure if anyone does plyometrics but, if you have a crack definately go some strength shoes/ jump soles for plyometrics or a cross trainer that has bulk cushioning for the ball of the foot/toe area.
  21. Mine is alright. Bought it off Karl Ryndler (V8 supercar driver). Has a group N ecu and an exhaust, factory everything else. By numbers it's a rockin' P plater car; 1) Mine Did 14.2 sec 1/4 mile at the motorplex (consistant 14.3's), and that's not even it's performance strength 2) goes around corners 3) Stops better than the Porsche 911 of the same year from the factory 4) no police attention 5) Safety features all round 6) rear seats come out in within 1 min due to clear design. 7) bolt in cage easy to obtain for track weekends 8) very light weight means track days are cheap 9) 6.8L / 100 km around town ecconomy No N/A skyline/Silvia will touch it. At the drags even most of the turbo ones were slower on the night ha ha...
  22. Both deep and not-so deep (parallel or just below) squats can work. There is debate over which is safer but, basically either done right will give an equivalent development. Well respected athletes and coaches on both sides of the methods. Arguments are mostly on which is less injury risk. I've done and had training on both. I believe either can be done safely enough but, like an advanced driving course squats are much better experienced with a few expert lessons. Whatever the instructor shows you , do that. It all works, just not so well if you have been coached (term used loosely)by people with bad habits themselves. You could start a whole thread on discussing them that's for sure.
  23. It's not 'normal'. What you have is fixable at this point. Cut out the loading right away and get a good physio to check it out. Keep going and things will get worse and can take a very long time to fix. Likely the initial cause of it you are still doing wrong. The likely culprits are sacroilliac joint or sciatic nerve, common with deads and squats. Don't take this as a harsh criticism but it is a bad form issue. Probably not the lifting bit, the racking and un-racking bit. Yes that's got lots of technique too. It's where most of the injuries will occur once you think you know how to do the key movements . Things like Fidgeting with feet position prior to lifting (whilst holding the bar)or just racking and un-racking improperly. You will be back at it in no time all said and done.
  24. Ahh...yes old-man-itis You pay for smashing yourself with heavy weights GTST ha ha... Those are good stretches. I have found found in the past longer rests between workout days is the ticket (more total rest days) if you are lifting serious. Less sets maybe 1 or 2 tops if the weight is stupid. No aches at all that way, still get strong. fight in-activity and keep the diet up are the hard battles as you get older. I'm not winning at the moment ha ha.. Have to get back into squats and things again and see what I can do to represent in the 40's .
  25. People with muscle wasting diseases are often on steroids as treatment, they can't workout often due to the illness but, they don't have a sideline career as champion body builders either. There is ceiling to the gains where muscle stimulus and diet are concerned. The same principles apply for muscle growth regardless. Also you want to have significant muscle growth then there must be a decent amount of working out done to avoid the rather serious side effects you will encounter in not doing so. Water retention and fat accumulation are serious enough but, going on body building style cycles without serious diet and effort brings pain. Roids are definitely very powerful but, you still have genetics and the usual factors putting a lid on the potential.
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