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hazjaz

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Posts posted by hazjaz

    Gym And Supplement Discussion

    in Health & Wellbeing

    Posted

    I hit up my workout B last night (bi's forearms calves hami's squats) and didn't feel it like I did with the workout a/how I usually would if I was to train legs or arms.. I don't know if this is because I usually overtrain these parts or if I didn't train them enough last night. I felt a bit of a burn while training them but that faded as I went to the next exercise. The routine was

    Biceps; 3x10 RPx10,9,9

    Forearms; 3x10 RPx10,8,7

    Attempt at extreme bi stretch

    Calves - attempted this on the 45 degree leg press and seated calve raise with a 10-12 sec negative and didn't get much of a burn

    Hami's - 2x10 RPx8,6,5

    Squats - 3x8

    Any suggestions on what I could've done wrong?/what I should do different

    Gym And Supplement Discussion

    in Health & Wellbeing

    Posted

    Im thinking Workout B would go something like this..

    Dumbell Alternating Curl

    Barbell Reverse Curl

    Calves (going off what you told me)

    Stiff Legged Deadlift

    Squats

    Fair enough lol..

    Going off the DC style workout. What is the problem with hitting the hami's after arms anyway

    Gym And Supplement Discussion

    in Health & Wellbeing

    Posted

    Don't you love how life can give the finger to your plans? Sucks training while being sick. Taking vitamin C and all that?

    Yeah nice! So most of it looks pretty much spot on. Those stretches are pretty intense eh? I love them. Only a few things I might suggest.. Do only as many warm up sets as you need. And yes, try to pick an exercise which focuses more on the target muscle. While pull overs are definitely an awesome exercise, I'd choose something like the OHP, dumbbell OHP, push press, something like that. I prefer lower rep deadlifts, max 5 reps, but it really just comes down to personal preference :)

    Workout B looks good. I'd be super cautious about pairing a low back intensive exercise like SLDL with squats. Maybe swap the squats for leg press, or swap the SLDL for some kind of leg curl. If you MUST do SLDL within the same session as squats, do the squats first.

    And spot on with the days as well.. You could also go Tues/Thurs/Sat, or Wed/Fri/Sun if it suited your schedule better.. personal preference once again.

    Haha yeah the protein part can be a bit much; I figure if you're hitting about 300 grams, it's more than enough. Our bodies have a hard time absorbing huge amounts of protein (without any "help", if you know what I mean), not impossible, just a bit different. I find that the difference between approx. 300 grams a day, and 400 grams a day, isn't any noticeable or tangible difference. See how you go, you might get far better results with eating a bit more!

    After a while you'll really enjoy those stretches. Wait until you do the biceps one... ho-ly-fu-ck-in-g-sh-it. That hurts! And the pump is pretty intense as well.

    Haha it's the worst, jumped on some meds ASAP,, hate being sick, ain't nobody got time for that.

    Yeah the stretches are defiantly something else.. I got some weird looks while doing them haha, I haven't seen anyone train DC in the gym.

    Defiantly enjoy the pullovers but from what I read I think I should hit the shoulders a little more.. Do you alternate exercises each time you do workout a/b to hit different areas? Or tend to stick on the same routine?, I used to go heavy with dead lifts and went off them for a bit, going to build them back up slowly but wouldn't mind pumping some reps out in the mean time (also the weight entered for deadlifts is the weight put on either side, just so you don't think in too bitch)

    Yeah good thinking with the sldl.. Each to switch up to something else, I'm defiantly sticking with squats though.. I always used to train dead lifts or squats as a first exercise so this is a good switch up haha

    Looking forward to the pain tomorrow!

    Gym And Supplement Discussion

    in Health & Wellbeing

    Posted

    Yeah, not too many people have a DEXA machine lying around at home or similar :) there is an online calculator I use to gauge an estimate, the link is: http://www.calculator.net/body-fat-calculator.html

    Also some other really helpful calculators on there too, such as the calorie and BMR ones.

    So I'm about the same as you then, in terms of fat percentage. I also have the "V" lines and a bit of definition on the lower abdominal section. I'm sitting at around 12% - 13% body fat, give or take 0.5%. So by the sounds of it, you're not too far off. You've definitely made some awesome progress, good stuff!

    Once you get into doing the walks, you'll really start to enjoy them. Of the 4 'off' days I have a week, 3 are at the gym, and the other I just walk around my neighbourhood. Cardio on my 'off' days (at the gym) consists of the following:

    Foam roll + stretch, all up takes about 8 - 10 minutes.

    Cable crunches - working up to a 'heavy' set for 12 reps. Usually includes around 4 - 5 warm ups.

    25 minutes fast paced walk on treadmill, at 6% incline. Usually around 6km/h speed. Your heart rate should be somewhere around 120bpm.

    Planks - front then sides, holding for 30 seconds, then 45, then 60.

    Foam roll + stretching.

    I'm usually in and out, in under 75 minutes. And yes, incline work is great for some extra calf work. On the 4th day outside of the gym, I walk around with a loaded backpack. If you notice you're getting a bit of extra 'softness' around the midsection (best way is to measure on a weekly basis), then increase the walking by 5 - 10 minutes each session. The cable crunches I like to treat as any other exercise, and try to increase weight used. Just be careful to not hurt yourself. Because DC training can be quite intense, cardio is kept to just enough to minimise fat gain.

    Yeah so you're definitely on the right track with the routine.. However if you're going DC, it's just one exercise per muscle group. I would also, however, try to choose mainly compound movements that allow for more measurable gains in progression. So for example, my corresponding workout for Chest, Shoulders, Triceps, Back Width, Back Thickness, would be:

    Incline barbell press - 3 warm up sets, then 87.5kgs until failure, 15 deep breaths, failure again, 15 deep breaths, failure for the last time.

    Overhead press - 1 warm up set, then 45kgs, same as above.

    Parallel Bar Triceps Dip - 1 warm up set, then attaching 20kgs to weight belt, and same as above.

    Neutral grip pull up - no warm up, same as above.

    Deadlift - For these, I just do triples until I max out.

    The idea is to get your rest-pause sets to end in a certain rep range. So, for chest its 11-15, shoulders its 15-30, triceps its 15-20, back thickness its 15-20. In my case for chest, my weight is too light, because with those numbers, my rest-pause set ends up being 24 total reps. Oops :D so the idea is to keep adding a little bit of weight each session to try and get in those suggested rep ranges. What you'll probably find, however, is that you just keep getting stronger.. and keep going higher than the suggested rep range! Lol.

    For example with my dips, I started out with just body weight, and my rest-pause set looked like this: 18, 12, 7.. I then added 5kg, and got: 19, 12, 7.. I then added 10kg, and got: 21, 12, 6.. My last attempt I got, with extra 20kg: 22, 11, 5. So as you can see, your strength goes up regardless.. good times!

    Haha yeah calves.. largely it will come down to genetics (I have a long calf muscle belly... the bottom ends a touch further than half way down my lower leg, so I'm a little lucky in that regard), but usually a little tweak in how you train them can yield better results.

    On all eccentric portions of the lifts, make it a 5 second negative. When you get into the bottom stretch position, really try to get a deep stretch by forcefully trying to pull your toes/foot towards the front of your leg. Hold that stretch for 5 seconds (I'm currently holding the stretch for 15 seconds.. trust me... work your way up!), then explode up, and hold for a count of 2 in the top position. Do these for 12 reps. Maybe do one or two warm up sets prior to the work set, though. I really can't stress enough about progressing slowly with the bottom stretches.. I went all out guns blazing the first time and held for 12 seconds. Man, I couldn't walk properly for a week! Probably didn't help that I did x2 working sets either, ouch.

    But, doing this, my calves are now a touch bigger than my arms. I'm happy with the results thus far.

    Alrighty, I wanted to train on monday but ended up doing 13 hours at work and coming down with the flu haha, great timing.. Tried out a workout 'a' today, which pretty much followed your one, I want to post it and you can tell me if I am doing it right or if it needs tweaking;

    WORKOUT A

    Dumbell Incline Bench Press - 26kg x 11, 28kg x 11, 30kg x 11, 32kg x 9-8-6 (RP)

    Chest Stretch like this guy - http://www.t-nation.com/img/photos/2009/09-074-training/07.jpg - 24kg could only last for 15 seconds, it kills haha

    Dumbell Pull Over - 28kg x 12, 28kg x 12, 34kg x 6-6-6 (RP) (From what I have read I think I need to hit more shoulders in this second exercise?)

    Parallel Bar Dip - 11, 11, 10, 8-5-4 (RP)

    Pull Up (had to do assisted with 12kgs :closedeyes:) - 9, 9, 9, 6-5-4 (RP)

    Deadlift - 40kg x 11, 50kg x 10, 50kg x 10

    Tri Stretch - http://www.t-nation.com/img/photos/2009/09-074-training/09.jpg 18kg x 20sec

    Im thinking Workout B would go something like this..

    Dumbell Alternating Curl

    Barbell Reverse Curl

    Calves (going off what you told me)

    Stiff Legged Deadlift

    Squats

    I have also read that it is 3 days off so (hitting cardio on the off days)

    Mon - Workout A

    Wed - Workout B

    Fri - Workout A

    Mon - Workout B

    Wed - Workout A

    Fri - Workout B

    Also a rough calculation of the daily intake minus dinner.. according to DC I need another 100 grams of protein haha... SHIT!

    P - 287.3

    C - 131.7

    F - 65

    Gym And Supplement Discussion

    in Health & Wellbeing

    Posted

    Usually the case with lack of results is eating habits.. And that usually means they aren't eating enough. But since you have said you seem to gain a bit more fat, do you mind if I ask where you are at "fat wise"? Can you see any definition on the abdominal region? I'd still say eat more. Perhaps change the ratio of protein/carb/fat... Fasted cardio (low intensity, like a brisk walk) also really helps to limit fat gain.

    I couldn't say what I am at as a fat percentage.. I can see my top 4 abs when I flex, but nothing to flash haha.. I started off at 105kgs in 2012 with struggling to push 60kg on bench so I had come a decent way, I just want to take it further.. Defiantly will be trying out that walk.. Possibly on an incline too to hit the calves haha. How much cardio would you do on an 'off' day?

    So for eg tonight I'll train chest shoulders triceps.. Should it go like this;

    Incline bench 3x11 1x11 (hitting fatigue and taking 10 or so breathes and going at it until I hit 11?)

    Flat flyes - same reps as bench

    Chest stretch

    Military press - same as bench

    Side lat - same as bench

    Shoulder stretch

    Etc etc?

    Also, how do you train your calves! Mine are staring to grow, I wouldn't mind adding 3 inches on them haha

    Gym And Supplement Discussion

    in Health & Wellbeing

    Posted

    Sweet, well it looks like you have a decent idea about eating properly.. If I could make a few suggestions, however...

    Don't separate the egg whites from yolks. Unless you're trying to get to 4% bodyfat for a bodybuilding comp and you're 4 weeks out, it's crazy to be throwing away all that extra protein, vitamins and minerals, and calories from the yolks. Whole eggs for the win.

    Also, try to treat your 'snack' meals as whole meals. Looks like you're doing that already, but just try to keep your portion sizes up.

    I would also probably recommend spending a little less on supplements, and instead getting more food. I'd ditch the pre-workout, protein custard, the BCAA intra-workout supp, and swap out the wpi/wpc blend for just a straight WPI powder. If you're after a nice buzz for your training session, eat 3 big bananas and have a strong coffee about an hour before you train. If you get the rest of the supps from a bulk supplier, even better. A lot of the folks on here use BN, I personally use Bulk Powders, and I'm pretty sure a couple use True Nutrition. All are very good options. Most of the GNC type products, with the fancy labels, are usually junk.

    But yeah, nutrition would be your first point to double check on. I find that counting grams of protein, and just eating carbs/fats until I'm over full makes it easy. As an example, this is what I ate yesterday:

    Breakfast - 6 scrambled eggs (min 67g each total), 2 bananas, 2 pieces of toast, 2 sausages.

    Meal 2 - Chicken breast, pasta, broccoli. Enough pasta to fill 3/5 average plate. Broccoli to fill the rest. Chicken breast on top.

    Lunch - 2 big macs, 1 litre of milk, and a salad.

    Meal 4 - "naked burrito" from MadMex, with double meat and extra rice. Large milkshake from donut king (choc caramel is sick)

    Dinner - 300gram steak, 3 large baked potatoes, broccoli and beans steamed mix.

    Meal 6 - 500ml milk, hand full of nuts. Cashews and almonds are my choice.

    This is basically what I eat on a daily basis.. The only things that really change is the big macs or madmex, and the milkshakes. On training days, one of the meals get replaced with my PWO shake (600ml milk, 45 grams protein powder (wpi), 8 tspns of milo, l-glutamine) and a piece of fruit, and I eat 2 - 3 bananas pre-workout, along with my little supplement cocktail (ask for details).

    I consume fish oil capsules throughout the day, usually with meals. I also drink at least 2 litres of filtered water, in addition to all milk and shakes, etc.

    Looking at that, I'm hitting at least 3500kcal for the day. About what's needed for my 93kg-ish frame.

    If you have a hard time eating a lot.. Try drinking lots of whole milk. If you're not lactose intolerant, crazy easy way to get lots of good quality calories. If you can, work up to 3 - 4 litres a day. That's anywhere up to an extra 2400kcal a day! Plus its like 80-something% water, so you're getting hydrated too. Just make sure you take at least 50% of the amount of calcium contained, in magnesium. I personally take 900mg before bed, as part of my ZMA supplement.

    Just another perspective for you to look from :) best of luck dude!

    I don't separate them, I have bought liquid egg whites haha, it makes it easier and taste better IMO then full egg scrambled eggs, but I'll keep that in mind..

    So you think I should be eating more? I seem to gain fat more easily then I can gain muscle so I am always a little sceptical of eating too much shit..

    I have used bulk nutrients before, maybe I should head back to them... its just there packaging that gave me the shits, all the seals seem to split haha.

    Your meals sound insane haha, you must be a a unit! Is that considered as a 'cheat day' meal? I am a similar weight to you but and would have no issue eating that much but I swear if I ate like that on a daily basis I would put on a heap of fat, especially if I am following the DC training and hitting up the gym 3 times a week?

    In regards to the DC training from what I have read and seen from sample workouts - you perform each exercise as a 'warm up' until you hit a fatigue set in which the RP set is completed and you move on to the next exercise?

    Gym And Supplement Discussion

    in Health & Wellbeing

    Posted · Edited by hazjaz

    Warm ups are awesome. If you do some Site specific stretching, for the muscles being trained that day, also lots of benefit to be had. DC training has a couple of layouts that can be followed.. However exercise selection comes down to personal preference and requirements.

    I'm using my phone at the moment so don't have access to a lot of the saved pages, but I'll be back home tomorrow and I'll give you some info to read. Really easy once you understand the basic principles of the training style.

    I think 10 weeks will give you enough time to see some good starting changes.. But don't expect huge transformations lol. What's your diet/nutrition/supplements like?

    haha yeah I'm not expecting any miracles.

    Currently the diet isn't to strict, I am needing to get something together but struggling on how to approach it a little..

    breakfast is either scrambled eggs - 2 whole eggs and about 4 egg whites

    morning snack - greek yoghurt with bircher muesli or a couple brown rice and salmon sushi hand rolls

    lunch tends to be brown rice grilled chicken breast and salad, or half a chick and sweat potato

    afternoon snack would be a casein protein shake, hand full of nuts

    dinner is what ever is being made haha

    As for supplements, I have amino acid, protein wpi/wpc blend, creatine, bcaa intra workout, pre workout and a casein custard protein.

    I'll give those links a read, I'm sure I will have a heap of questions..

    SO, from what I have seen and read.. each exercise is done as a 'warm up' for 3-4 sets? or is it you keep training it until fatigue and that is when the RP set is performed?

    Gym And Supplement Discussion

    in Health & Wellbeing

    Posted · Edited by hazjaz

    Generally the fitness industry is full of differing opinions and views.. Just makes it a bit more interesting :)

    Just remember you'll need to make a change and keep to it for 8 weeks to see any real changes.. But as for getting a pump.. While they're awesome, they aren't the best indicator of growth/adaptation. In saying that though, DC training done properly will give you pretty sick pumps, especially with the 'extreme stretches' between each exercise.

    Are you doing stretching and foam rolling before and after your training session? I found that once my flexibility got better, so did my lifts. Especially squat and DL.

    It's good that you have a decent foundation to work from then.. I think using the "basic" movements in a slightly more advanced layout could have a lot of benefits for you. Sorry, this is another shameless plug for DC training lol. It's just such an awesome routine. My brothers now do it, a few mates now do it, and I'm now in the process of converting a few others haha..

    It's does require very laser like focus and consistency though.

    Lift heavy shit, put it back down, eat enough for 2 people, sleep at least 6 hours, and you'll be sweet.

    I do more of a body warm up and do a light stretch in between sets.. eg, if I am training chest I'll start with dips and kind stretch it out in between each rep...

    Is there multiple types of DC training, should I be looking for a particular routine?

    I have exactly 10 weeks till Im heading to Europe, so I am all in for focus and consistency at the moment haha

    Gym And Supplement Discussion

    in Health & Wellbeing

    Posted

    Wow, alrighty haha.. seems as though everyone seems to have a different opinion on what to do and what not to do..

    Ill take onboard all the comments and adjust my workouts to see if I'm feeling and seeing any changes.. The only reason why I kept this current routine is because I get a pump like I haven't with other routines.

    I try to spend an hour max in the gym, sometimes it goes a little over that, but I work a 10-12 hour day so its a struggle sometimes.

    And currently I would say I have been heading to the gym for around 2 years of actually knowing what to do, I have made pretty decent strength gains and dropped 8inches on the waist so I cant complain there, so not to sure if going back to basics is the best thing..

    Gym And Supplement Discussion

    in Health & Wellbeing

    Posted

    What are your goals? Get stronger? Build lots of muscle or both? Lose fat?

    What exercises are you doing to work those muscle groups? What weights, sets and reps?

    And perhaps most importantly, are you happy with what you're getting from your current routine?

    Happy to recommend a routine for you based on answers to the above, but then you'd be taking a program from someone you haven't seen or know nothing of their ability themselves = no credibility = program could be worse than your existing one.

    My goal previously was to increase strength, in which I did.. I am heading to europe in July so I guess the goal now is to lose fat but dont want to get skinny..

    Currently my routine is as follows, although I tend to either add reps if I feel I can/change or add an exercise if I feel like I need to work something more

    CHEST

    Dips - 4 x failure

    Dumbell Flat Bench - 5 x 8-10 (~34kgs)

    Dumbell Incline - 4 x 8-10 (~30kgs)

    Flat (or decline) Flyes - 4 x 12-15 (16kgs)

    Dumbell Pullovers - 3 x 8-10 (30kgs)

    Cable Flyes - 3x12-15 (12kgs)

    45 degree Calves - 4 x 12-15 (80kgs)

    Seated Calves - 4 x 12 (~35kgs)

    BACK

    Pullups - 4 x failure

    T Bar Row - 4 x 8-10 (65kgs)

    Lat Pulldown (behind neck) 4 x 10 (~60kgs)

    One arm row - 4 x 8-10 (32kgs)

    Close Grip Lat Pulldown - 4 x 8-10 (~60kgs)

    Lower Back Raise - 3 x 10

    Abs

    Abs

    LEGS

    Squats - 6 x 8-15 (start at 60kg and add weight each set)

    Leg Press - 4 x 8-10 (160kgs)

    Leg Extention - 4 x 8-10 (~60kgs)

    Stiff Leg Deadlift - 4 x 8-10 (35kg each side.. doesn't feel right to go too heavy with this..)

    45 degree Calves - 4 x 12-15 (80kgs)

    Seated Calves - 4 x 12 (~35kgs)

    SHOULDERS

    Standing Barbell Press - 5 x 8-10 (~45kg)

    Seated Dumbell Press - 4 x 8-10 (26kgs)

    Side Lat Raise - 3 x 8-10 (12kg)

    Barbell Front Raise - 3 x 8-10 (35kg)

    - Super Set Seated Dumbbell Rear Delt Row - 3 x 8-10 (22kg)

    Barbell Shrugs 4 x 6-12 (40kgs)

    ARMS

    Barbell Curls - 5 x 8-10 (40kg)

    Preacher Curls - 4 x 8-10 (35kg)

    Concentration Curls - 4 x 8-10 (12kg)

    Skull Crush - 5 x 8-10 (30kg)

    Cable Overhead Extention - 4 x 8-10

    Rope Extention - 3 x 10

    I try to get cardio in on the off days.. really depends on work though haha, I am interested to hear what you think of this..

    You'd be suprised how many people train like this.

    hazjaz: what do you squat, bench and deadlift for a 1 rep max (or 5 whatever), and what is your bodyweight?

    I have never attempted 1 lift for a squat.. Deadlift probably 160-170kg for a couple reps, never had a strong chest but bench I have done around 100-110kgs

    Gym And Supplement Discussion

    in Health & Wellbeing

    Posted

    Thought I'd join in on this thread..

    Currently 90kgs and the goal is to gain muscle, before going onto a strict diet/new training program.

    I have just switched up my routine and train;

    Chest Calves

    Back Abs

    Legs Calves

    Shoulders Abs

    Arms

    Bit of a struggle to push out consistent weight and reps as it depends on how big of a day at work I have had.. I aim for 5 sets of the main muscle of that day/what I think needs it the most and work my way from there.

    I have come across Evogen Stack which I want to give a try.. it includes a pre/intra/post. One of the supps in a carb loader.. does anyone have experience with this?

    And does anyone have some feedback for Cellucor products?

    Anyway, thats me for now

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