66Kg Monster!

[TTT]

It is very common for bench press strength to gain slower than others.

Not many people aer great benchers.

Also, it is important to note that to have a strong bench, you need strong lats.

So for every push exercise you do, you should be doing the equivelant if not more in a pull exercise.

Doesn't matter if you can't do 5 chins.

you will eventually.

There was an interview of a champion powerlifter where they asked him "how did you get so strong in the deadlift" and he said "To get stronger in the deadlift, I deadlifted"

If you want to get stronger in Bench, do a lot of bench.

Every second day.

and super set every bench set with a set of chins or bent over row/seated row/t bar row.. whatever you have access to.

I train at home in a shitty power rack and on a shitty bench.

I do a set of bench, stand up and grab the chin bar over head and do a set of chins, then rest

When I train at PTC Brisbane, he has a proper bench press setup. So I set up a loaded barbell next to it. I bench, then I do a set of Bent over rows using the same weight I benched, then rest..

you get my drift.

if you don't have elbow problems, keep doing curls.

just leave them till the end of your session and just do a couple.

maybe try 40kg for 5 reps one week.

[-FIGJAM-]

thanks for the advice, will take it on board

[RB25 SKYLINE]

bodybuilding.com is ur friend have a look on there and get tips and correct eating habits from professionals they also have massive amounts of training schedules for beginners to advanced.follow them and u will see results

[TTT]

[email protected]

lol at mising space and mking it an email address

Edited September 10, 2012 by TTT

[TM7GTR]

Yeah... sorry man but BB.com is in no way a go-to source for workouts. It is by far the biggest collection of bro-science on the web, and you will end up looking like a gorilla with all the anterior chain work in their programs.

[RB25 SKYLINE]

hahahahaha u guys are a crack up.

[-FIGJAM-]

quick update, dont know if i mentioned i had a couple knee issues from oztag which seems to have been relieved. I havent got back to my previous squat and deadlift weights but I am slowly getting there.

been training pretty solid as of late. My spotter has moved into doing more of a volume routine with 5sets of 10-12 reps whilst I've changed it up to a more of a 4day split focusing on strength.

Push A:

Barbell Bench

Standing Military Press (after i finish with my sets here, my wrists are in some major pain. Anyone have some ideas how to sort it?)

Standing Dumbbell Tricep Ext

Squats

Calf Raise

Pull A:

Seated Row

Wide Grip Lat Pulldown

DB Shoulder Shrug

DB Bicep Curl

Romanian Deadlift

Push B:

DB Incline Bench Press (probably my favourite exercise)

DB Shoulder Press

Dips until failure

Leg Press

Calf Press on above machine

Pull B:

Normal Deadlift

Pull ups until failure

barbell shrug

barbell curl

lying leg curl

Diet still sucks balls. Got to get into a better routine for food. Morning food is a bit of an issue because i have developed Reflux for some unknown issue so morning is the worst meal for me.

couple of old shitty photos:

Late last year or early this year:

Two months ago:

pretty sure im weighing in at about 70-72kg in each photo, second has more muscle but still a little bitch

[-FIGJAM-]

Tonight's workout.

Incline DB chest: 27.5kg by 6reps for three sets

DB Shoulder Press: 20kg x 8reps for 2 sets

22.5kg x 4reps

Dips: 12, 10, 10

Leg Press: 130kg x 10reps

170Kg x 8reps two sets

Calf: 170kg x 10reps for three sets

[-FIGJAM-]

starting to plateau a little with strength, but I also think its a bit of inconsistency as far as diet and even the weight that I can get my hands on.

Anyway last nights workout:

Bench: 60kg x 8

60kg x 8

60kg x 6

Standing Military: 35kg x 6

35kg x 5

35kg x 5

Standing DB Tricep Ext: 15kg x 10

15kg x 10

15kg x 8

I was meant to do squats but I hurt my knee at Oztag again last week. Same issue as last season so I've started to do the rehab exercises that the physio gave me. The issue flared up again during calf raises.

Cheers,

[-FIGJAM-]

Cable Seated Row: 40kg x 10

55kg x 10

55kg x 7

Lat Pulldown: 68kg x 6

68kg x 6

68kg x 6

DB Shrug: 32.5kg x 10 every set

DB Bicep Curl: 10kg x 10 every set

Really struggled getting any weight tonight. Apparently if you put 800kg onto an olympic bar for squats, then proceed to lower yourself 2 inches you are considered big and strong.

oh and people seem to think that they need to use every DB in the gym whilst doing flat bench....

[jangles]

Have you tried one of the progressive training programs?

Basically a 4 week cycle with predetermined weights, no excuses.

[rev210]

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.

[TTT]

are you over 70kg yet?

[-FIGJAM-]

funny story, i was sitting at 71kg pre holiday.

go to the states, eat real shit food and came back 66kg....

starting gym again tonight, going to go with a simple full body compound workout for a few months to get back into it.

something like this, not sure on the rep range, either aim for 10 reps or a 5x5 program:

Pull Ups

Squat

Bench press

Seated Row

Military press

Deadlift

BB curl

Edited January 20, 2013 by -FIGJAM-

[R32GOJIRA]

Mate, I decided to start training when I was 22, and i weighed 62kg and am 6'4" tall and have an extremely fast metabolism such as yourself.

When I started training i was doing a full body routine 3 days a week, just like when you started. I put on 15kgs in the first 6 months!! And it was all lean muscle.

What i was doing was changing my eating habits. Its all about the food my man. 80% eating 20% training.

You won't grow if you dont eat.

Before bed i would make a 2L blender full of the following:

2 weetbix, 2 eggs, 1 banana, 8 scoops mass gainer protein, 2 scoops vanilla icecream, a bit of honey, fill with milk.

Blend and drink half 30 mins before bed. Put the rest in the fridge.

Get up in the morning first thing, reblend and drink the rest.

Only had my usual (at the time) 3 meals a day, but also had protein shakes before and straight after training.

Then would make the same shake again before bed.

Makes a big difference.

I am now 30 years old, still 6'4", training 5 days a week with a full split program and have hit a peak of 102.5 kgs with body fat of around 12-15% and i do no cardio and eat 4 to 5 times a day, plus 4 protein shakes a day, plus snacks, plus around 6 litres of water a day and the rest of the training supplements.

Like i said, no eat, no grow.

If i do cardio (walk 3 times a week for 30 mins) ill lose around 5 to 6 kilos in two weeks (know this from last summer lol).

Try the blended shake before bed and when you wake up and see if it helps. It helped me ALOT!!!

I was asked all the time if i had started taking gear and i just used to laugh.

[TM7GTR]

Lol sorry but what now?? ^^^

If you were truly lean, there's no way in hell you could lose 5-6kg in two weeks from simply walking. You're no where near as lean as you say you are if that's the truth.

Yes he needs to eat, but not 4 protein shakes a day. That's ridiculous, and expensive. Id rather eat a can of salmon any day of the week.

[TTT]

Salmon in a can?

Are you crazy man?

[GHOSTrun]

Lol sorry but what now?? ^^^

If you were truly lean, there's no way in hell you could lose 5-6kg in two weeks from simply walking. You're no where near as lean as you say you are if that's the truth.

Yes he needs to eat, but not 4 protein shakes a day. That's ridiculous, and expensive. Id rather eat a can of salmon any day of the week.

12-15% bodyfat isn't lean, it's average, and if the only way he maintains his weight is by smashing food then I can easily see him losing weight fast by reducing calories and adding cardio.

Liquid calories are the easiest way to consume a lot of calories, for a hard gainer this is a handy tool to have in your toolbox...

Edited January 22, 2013 by GHOSTrun

[GHOSTrun]

Salmon in a can?

Are you crazy man?

salmon in a can is pretty crazy, but not as crazy as chicken in a can rofl

[R32GOJIRA]

TM7GTR, When I say walking, its a very fast paced walk, almost on the verge of a power walk, not just a stroll.

And at 102.5 at say 15% body fat (15kgs fat total weight) i lost 5 to 6 kilos in two weeks. Yes there is also marginal muscle loss which goes with all weight loss. Dont forget i am also training my ass off for 5 days a week for an average of 2 hours a day. So i am also sweating my ass off at the gym.

I also have a stupidly fast metabolism and it is extremely hard for me to gain extra mass no matter how hard i train or what i eat, but very easy to lose it. And unless you are in the same boat (not a five foot nothing midget who makes it look easy to put on size), then you wouldnt have a clue. I put it up here to help a fellow gym goer who is in need of some guidance. Not to just hear from nay sayers.

And no im not less than 10% body fat now because i have since put weight back on after 1 and a half years of training to gain that 5 kilos back.

Yes it is expensive, but its not rediculous. If you want to be your best, you have to pay the price and do what ever you have to do to get the job done. Thats the difference between being determined to train to your full potential, or just being there and going through the motions pretending to want it.