SRL Archive - Blogs and Writing

Another one of these :p
Really decided to get in shape before University.
So far, here's my routine:

Mondays:
2 times
{
3 sets of 10 20lb curls each arm.
3 sets of 10 lat pulldowns 45lb
3 sets of 10 chest lift /w 50 pound bar
15 minute rest, light walk on treadmill
}

Wednesdays:
3 sets of 10 barbell squats /w 30lb weights in each hand
3 sets of 10 50lb calf raises
3 sets of 10 50lb leg extensions
30 minutes bike riding

Fridays:
5, 7, 7, 5, 7+ weighted pushups, 60 seconds rest between
3 sets of 10 decline dumbell flies
3 sets of 10 20lb curls each arm.
3 sets of 10 lat pulldowns 45lb

Mainly just working on arms atm, people said they're REALLY skinny ;c
It's definetly been an improvement in the 3 weeks that i've gone to the gym, i've put a bit of muscle on my arms! Hoping to put more.

Pic (May 30th, 2013):

It's a huge improvement from a couple months ago lol, I was skinny like a bitch.

My long term goal is to get ab definition as well as lower my BF to atleast 20% (I'm at 140lb atm, about 30-35% is body fat)
Idm negative comments, but try to keep them to a minimum. What i'm really looking for is a good routine for ab/chests.

I'll update this when I can!

Scroll down, i'm not a weakling - I swear.

Probably going to sound like a sheep, but Insanity's Cardio Abs/Insane Abs definitely work. You can seriously feel it when you're doing it, so I'd recommend something like that.

Is there a way to get it for free? :P

From: Sin
Is there a way to get it for free? :P

It would be against the rules for me to link you, however certain websites have certain things that you can download from them free of charge.

:O !!!

Umm…

The big 3…

Benchpress, Squats and deadlift..

:( You only have 2 of the big 3..

this will cause you to not get big, as fast. :(


P.S My fav exercise is the deadlift

I've never done deadlifts :x

The legs in the muscles are the biggest in the body.
When you work them out.. your body will release more testosterone…

testosterone = muscles grow quicker, repair quicker, everythings better.

When I incorporated squats and deadlifts into my routine i noticed my chest n arm workouts getting bigger n stronger and i just felt.. stronger..


The thing about the deadlift is that you may be able to replace it with several exercises; SLDL for hammies, squats, (in higher volume than if you were to deadlift), for quads and lower back, rows and chins/lat pulldowns, (higher volume than if you were to deadlift), for the lats and traps, but there is no single exercise that can replace it.

I've never met a person that is seriously into working out that doesn't deadlift.
Only those 'mirror' muscle guys with tiny legs and calves don't touch the legs…(nothing wrong with those guys, each to their own)


EDIT EDIT EDIT: I use to suffer from back pain and always had a weak core / back.
All of that is now cured.. thx to my core and lower back gaining a lot of strength.. ( I thank you deadlifts )

Awesome good luck with your goals, ill examine this closely later :)

Did mainly arms today, arms are feeling burnt out :l
Couldn't even put my backpack on..

Ive been doing dumbbells at the moment to try and build strength in my arms and sit up's to work on my chest area
Iam Maad skinny

eat clean, lift heavy.

as already said, if you're new trying for gains, big body exercises are needed. they work more and help out with everything :D

also diet is really important! doesnt matter how hard you hit the gym if you're just eating crap, you need good healthy food, and lots of it if you're trying to put on mass :D

Don't think you can have 35% BF at 140 lbs.. what's your height?
Your arms don't look like 35% BF either.. but yeah everyone stores fat in a different place

I've been making good progress, I'm 209 lbs now @ 6'6
This was from september to may
182 lbs left, 209 lbs right
Eat a lot, go insane in the gym. Don't care what other people might think of the ugly faces you might make :P
EDIT: Eating a lot might not be a good idea at 35% BF. I started at around 12% BF I think, around 15% now but added 22 lbs to my weight. Still stayed pretty lean thanks to my metabolism I guess. Good luck sin

Good luck on this Sin :) Are you going to diet or take supplements during this?

From: Soviet Union
Good luck on this Sin :) Are you going to diet or take supplements during this?

Nah, neither :P

E:

From: J J
Don't think you can have 35% BF at 140 lbs.. what's your height?
Your arms don't look like 35% BF either.. but yeah everyone stores fat in a different place

I've been making good progress, I'm 209 lbs now @ 6'6
This was from september to may
182 lbs left, 209 lbs right
Eat a lot, go insane in the gym. Don't care what other people might think of the ugly faces you might make :P
EDIT: Eating a lot might not be a good idea at 35% BF. I started at around 12% BF I think, around 15% now but added 22 lbs to my weight. Still stayed pretty lean thanks to my metabolism I guess. Good luck sin

Nice, your arms look ripped :D
Im 140-150 (Haven't checked /w a proper scale)lbs, with a height of 6'.
Most of my fat is stored in my stomach, though I don't look it with clothes on.

Good luck with this Shay :) It's always inspiring to see others keeping fit and achieving their goals.

Good on you Sin for your fitness goals, I hope you achieve them. The only advice I can offer is nutritionally; I've been reading quite a lot about going Vegan/Raw food diet (only raw veggie and fruit)(maybe 15% of diet is cooked food), through this lifestyle change (hate the word "diet") your body will find its optimal weight. What really inspired me was Rich Roll's AMA on reddit the other week: Super inspirational guy

Recommended reading:
Finding Ultra by Rich Roll
God's Way To Ultimate Health

I find it incredibly satisfying to eat in a way that promotes health in regards to all parts of the human condition. (btw you can grab Finding Ultra from a Cole's Bookstore [CAD ;)])

Lol JJ, you said 209 and I saw your picture and was like wtf…how is that 209, then I re-read 6'6. Holy crap you are tall, do you play any sports…cause I mean you should, you would probably be damn good!

@sin
as stated in OP, you wanted a guide for chests/abs
Here is one for abs:
http://villavu.com/forum/showthread.php?t=100290
Here is one for chest:
http://villavu.com/forum/showthread.php?t=101031 (More of an advanced one though)

Here is what I do for my chest:
Dumbbell Bench Press
Incline Dumbbell Bench Press
Incline Dumbbell Flys
Cable Crossovers

From: [XoL]
Lol JJ, you said 209 and I saw your picture and was like wtf…how is that 209, then I re-read 6'6. Holy crap you are tall, do you play any sports…cause I mean you should, you would probably be damn good!

@sin
as stated in OP, you wanted a guide for chests/abs
Here is one for abs:
http://villavu.com/forum/showthread.php?t=100290
Here is one for chest:
http://villavu.com/forum/showthread.php?t=101031 (More of an advanced one though)

Here is what I do for my chest:
Dumbbell Bench Press
Incline Dumbbell Bench Press
Incline Dumbbell Flys
Cable Crossovers

Yeah I used to play basketball until I got injured. My final exams were coming up and I didn't want to risk getting any more injuries so I just decided to stop. That was in January 2012. Since then I started to work out three times a week instead of once. So I replaced my basketball training days with gym days pretty much.

It wasn't until a few months ago that I have been starting to make significant progress. Probably due to my age now I can put on more muscle. I wasn't sure what to expect of university so I didn't start basketball again.. next school year I will be moving out and live on my own. I will be looking for a nice student sport to play. Perhaps basketball again but I was thinking maybe baseball or something.

–

How has the progress been Sin?

I try to run 3-4 miles a day, and do 50-60 curls with 40 pounds each arm, push ups, and situps. I figure that'll keep me in shape until our gym opens in a week or two.

OH MY GOD I CANNOT BELIEVE I POSTED THIS LOL

Yeah I most definitely was NOT 30/35% bf, more like 20% lmfao.

45lb lat pulldown??? Wow I was weak af ;-; Managed to take it to 140lb in 1.5 years (didn't workout much in 2013 cuz of commitments).
Bench press 50lb -> 135lb 3x3 still pretty weak, chest is definitely a hard gainer for me :(
"3 sets of 10 barbell squats /w 30lb weights in each hand" wtf why did nobody call me out on this? "BARBELL SQUATS" with 30lb weights in each hand lmfaooo
Anyways, squat's at 245lb 1rm, 195lb 5x4.

Started deadlifting, currently maxed out at 290lb 1rm, I really want to hit 300 by the end of July :(
20lb curls -> 35lb curls, gotta get that sexy peak lmao

Shoulder gainz are unreal though, nearly all the girls I talk to have said (I don't specifically ask, I just say oh today's shoulder day) that I have broad shoulders.

Really want to get a thicker back. This has been my main focus as of now. Chest has been put on the back burner, but I really should hit it more often. Bulking + creatine has caused me to get mecs (moobs + pecs). I plan to be able to do 5 sets of 5 reps of wide grip pull ups by the end of the year. I can barely do 2 right now, and have only recently started working on it more.

Anyways, i'm sure alot of this is incoherent rambling, but hey this is a blog right?

From: Sin
OH MY GOD I CANNOT BELIEVE I POSTED THIS LOL

Anyways, i'm sure alot of this is incoherent rambling, but hey this is a blog right?

Good to look back, right?! :D

Not sure if you know the app Happening, but it has a module named 'Selfie time'. Everyone has to take a Selfie in the selected theme. A couple of weeks ago the theme was 'Sportfie' and I took a (pumped) bicep shot.

My new nickname has been The Bicep since then lmao.

Recently I have been focusing more on endurance and condition. When I started I really wanted to be a 'big' guy but due to my height and current mass people do already occasionally call me giant.
Study association running pic: https://foto.batavierenrace.nl/2015/450%20WP19%20-%20Start/origineel/3a9d2b2cad824025184fbe55c62e116d.jpg
I want to start rowing next school year (September).

From: J J
Good to look back, right?! :D

Not sure if you know the app Happening, but it has a module named 'Selfie time'. Everyone has to take a Selfie in the selected theme. A couple of weeks ago the theme was 'Sportfie' and I took a (pumped) bicep shot.

My new nickname has been The Bicep since then lmao.

Recently I have been focusing more on endurance and condition. When I started I really wanted to be a 'big' guy but due to my height and current mass people do already occasionally call me giant.
Study association running pic: https://foto.batavierenrace.nl/2015/450%20WP19%20-%20Start/origineel/3a9d2b2cad824025184fbe55c62e116d.jpg
I want to start rowing next school year (September).

Solid muscle development all around by the looks of it!

I envy you :q

Started the gym last month.. its a real struggle. Working on the nutrition aspect of it now… the macros etc. Gonna try to eat a small surplus for 16 months and then see if I can cut down to a decent body fat level :)

Good luck with your goal!
Highly recommended looking into HIIT for lowering bodyfat %, much more effective than regular cardio in my opinion.

From: J J
Good to look back, right?! :D

Not sure if you know the app Happening, but it has a module named 'Selfie time'. Everyone has to take a Selfie in the selected theme. A couple of weeks ago the theme was 'Sportfie' and I took a (pumped) bicep shot.

My new nickname has been The Bicep since then lmao.

Recently I have been focusing more on endurance and condition. When I started I really wanted to be a 'big' guy but due to my height and current mass people do already occasionally call me giant.
Study association running pic: https://foto.batavierenrace.nl/2015/450%20WP19%20-%20Start/origineel/3a9d2b2cad824025184fbe55c62e116d.jpg
I want to start rowing next school year (September).

Girl at the back 'mirin :p

From: R3LAX
Good luck with your goal!
Highly recommended looking into HIIT for lowering bodyfat %, much more effective than regular cardio in my opinion.

For sure man :D


Anyways, me and a few friends messed around with deadlifts today, and I did 3x3 275lb! We plan to test our maxes on Saturday and here are my projected values:

Squat: 245lb
Deadlift: 315lb
Bench: 150lb

I'm still struggling with getting my bench press up, any tips @JJ. I suppose I should mention that I have VERY lanky arms, so I think that you'd be able to relate haha.

From: sin
girl at the back 'mirin :p



for sure man :d


anyways, me and a few friends messed around with deadlifts today, and i did 3x3 275lb! We plan to test our maxes on saturday and here are my projected values:

Squat: 245lb
deadlift: 315lb
bench: 150lb

i'm still struggling with getting my bench press up, any tips @jj. I suppose i should mention that i have very lanky arms, so i think that you'd be able to relate haha.

@j j;

From: Sin
Girl at the back 'mirin :p



For sure man :D


Anyways, me and a few friends messed around with deadlifts today, and I did 3x3 275lb! We plan to test our maxes on Saturday and here are my projected values:

Squat: 245lb
Deadlift: 315lb
Bench: 150lb

I'm still struggling with getting my bench press up, any tips @JJ. I suppose I should mention that I have VERY lanky arms, so I think that you'd be able to relate haha.

Not sure if it's feasible, but it would be great if you could video yourself in order for us to critique your form. Even small corrections can have a substantial impact on the amount you are able to lift.

From: Sin
Anyways, me and a few friends messed around with deadlifts today, and I did 3x3 275lb! We plan to test our maxes on Saturday and here are my projected values:

Squat: 245lb
Deadlift: 315lb
Bench: 150lb

I'm still struggling with getting my bench press up, any tips @JJ. I suppose I should mention that I have VERY lanky arms, so I think that you'd be able to relate haha.

I don't necessarily have lanky arms, but proportional to my height so still a 6'8" wingspan or so.. I've always done pretty well with the benching numbers myself. Try different hand positions and see if it changes anything for you. I always grab the bar slightly wider than most people do.

An update to the previous post, smashed my projected deadlift record by roughly 35lbs!!! I did 340lbs for a rep. I attempted 365 but could only go half way. I'm hoping to be able to hit 400lbs by the end of the year. My friends and I also tested out bench, and it was significantly lower that I thought it would be. I did 140lbs for a rep, I really need to work on it >_<

Didn't end up testing out Squat since holy crap my legs are done.

Nice job, keep it up :)

Just remember if you are trying to reduce bodyfat (not sure if that's still your goal), expect little to no gains.

From: Aufi
Nice job, keep it up :)

Just remember if you are trying to reduce bodyfat (not sure if that's still your goal), expect little to no gains.

Nah, not anymore. Sorta grew into my frame over the past two years. Trying to currently gain some mass, i'm 169 @ 6'0. Goal weight is ~195lb @ 12-14% body fat.

Keep up the good work @Sin;, Good to see you're still dedicated towards your fitness goal as most people lost motivation as they start to see slow or no progress.

Awesome work on the deadlift my friend!

As for your bench press, what tricep exercises are you doing? I know my tris are holding back my bench press weight.

Make sure you mention me when you update this thread with your squat weight!

Shoo shoo gains goblin!

From: J J
goblin

If you squint hard enough the head looks like Yoda.:pinch:

Slight update; I didn't actually test my max for squats since I have different schedules (different Unis) with my friends. Hopefully i'll get on with it sometime soon.

Anyways, leg day today, busted out 3x3 of 225. Absolutely gutted today after squats and deadlifts (3x2 225) today, could barely drive back home.

Haven't been consistent at the gym for the past week, had an economics test to study for (which went terribly). Good news is, I have a 3 week break until classes start so hopefully i'll be hitting the gym for the majority of the days. I'll take a break tomorrow, and do a volume filled chest workout on Monday.