big and strong simple as..

mickman

howtomake wrote: »

And don't forget to eat your veggies! I think I have to go on a "daily-servings-of-veggies" patrol on this forum, but I guess before I start preaching better put up my own diet :P

veggies are a given, if you are eating them then forget about it

Remmy

howtomake wrote: »

And don't forget to eat your veggies! I think I have to go on a "daily-servings-of-veggies" patrol on this forum, but I guess before I start preaching better put up my own diet :P

I had some red oinion with my steak does that count?:o

mickman

try having broccoli, carrots , asparagus and sweet potato

Remmy

mickman wrote: »

remmy - you are making this way more complicated than it actually is. its really very simple. i have been making very good gains over past 6 weeks , even girlfriend was saying how big my shoulders have gotten

1. stop changing programs
2. doing too many reps
3. not doing hte correct exercises.

I hate to admit this but I kinda agree with you.I feel like im not doing enough to grow when Im doing a 3/week.rawr ok then Ill do a basic 3/week strength program for the next 6 weeks then when summer hits and iv more time Im going on a pure bodypart split .

Remmy

training tday.

back/
lat pulls 120 poundsx8.

powercleans
50kgx3
60kgx3
50kgx3


bent over rows
50kgx10
60kgx6


pendlay rows
60kgx10
70kgx5



kroc rows
22.5kg bell x 40 each side.



machine pullovers
half stack x20.


Im might look into one of those 3/wk 'powerbuilding program' jobies.Starting strength for the next 6 weeks it is then.



Diet
2 snickers bars
big bowl of porridge with maple syrup
2 and a half litres of milk.
4 slices of white bread with lots of peanut butter.
5 homemade meatballs with a large bowl of spagetti and bolognase sauce
4 fish oil caps.


bw-202 lbs.

mickman

why are you doing 3 different kinds of rows?

Remmy

mickman wrote: »

why are you doing 3 different kinds of rows?

To hit different parts of my ba...because I felt like it.:o

mickman

Remmy wrote: »

To hit different parts of my ba...because I felt like it.:o

ok then

itsallaboutheL

I pm'd you months ago telling you to stop fapping about -.-

mickman

itsallaboutheL wrote: »

I pm'd you months ago telling you to stop fapping about -.-

:-)

Remmy

itsallaboutheL wrote: »

I pm'd you months ago telling you to stop fapping about -.-

I fcuked up..

Remmy

zercher squat 40kgx5,60kg 3x5.

overhead press 40kgx5,45kg 3x5.

power clean 50kg 5x3.


later on during the day..Some touch rugby..I think thats the first time I ran in a couple of months.I got burned by someone 105kg and 6:5 a couple times.good craic though.Then did 5 sprints the width of the pitch and two laps..:rolleyes:

Diet:
a snickers bar
a packet of peanut m/m's
2 and a half litres of milk.
5 large homemade meatballs.
large chicken stirfry.


^^I feel thats a bit on the light side especially since I did some cardio so I'll stuff some more food in my face tonight and report back.

Remmy

Zercher squat
40kgx5
65kgx5,5,5.

deadlift
80kgx5
110kgx5

bench
40kgx5
60kgx5,5,5.



Thoughts.
The zerchers were grand.I gm/d the last one of the last set up cause I got distracted by something in the gym.deadlifts..grand.Its a bit below what im able to pull but I never deadlifted much in the same session as squatting so it was tiring.bench was ok aswell.Im starting to bench like a normal person.I think tbh what might have held my bench back a bit was watching too many powerlifting videos and thinking I was something more than a rank novice.



Ill post my diet up later on.

Remmy

Zerchers
40kgx5
70kg 3x5.


deadlift
100kgx5
115kgx5



bench
40kgx5
60kgx5
65kg 3x5.

Remmy

5x10- some light weight on facepulls concentrating on form and bringing my scaps together at the end.

I have some sort of minor shoulder impingement and/or I keep sleeping on the same shoulder so it was kinda numb today.

Ill keep doing the facepulls when I can and when I get a bit of extra cash Ill get some bands for band pull aparts.apart from that all is going well.

Remmy

I felt like sh't goin in but Im glad I didnt puss out because of it and go off and do some curls..

zerchers dead stops.
50kgx5
75kg 3x5

overhead press
40kgx5
47.5kg 3x5

powerclean
55kg 5x3

I used a belt for the first time with the zerchers and it cut the sh't out of my waist.I either had it on too tight and/or I had another normal belt on cause I was wearing cargo shorts and the skin got caight in between.


My arms are also starting to look like I self harm..

Remmy

zercher squat
40kgx5
40kgx5
80kg 3x5


deadlift
100kgx5
120kgx5-


bench
40kgx5
65kg 3x5


foam rolling
upper back
lower back
errectors
rear delts
quads
hams

pec,tricep,lat stretching.


Squats went well.It was the first time I concentrated on pushing my knees out and = easy reps.

Deadlift was comical.The knurling on the bar is really faint and my hands were really sweaty.I really need to get some more chalk.

Bench= I used the same weight as monday cause I didnt think Id get 70kg for 3x5.Ill up the weight on monday.

Remmy

zercher
40kgx5,5.
85kg 3x5

deadlift
100kgx5
125kgx5

bench
barx5
40kgx5
67.5kg 3x5

bent over laterals 3x20.

deads:need chalk..everything else grand.My forearms are starting to look like hamburger meat..

howtomake

Remmy wrote: »

zercher

My forearms are starting to look like hamburger meat..

Oh yeah I was supposed to be joining you in your pain doing zercher squats, this should be interesting.

Remmy

howtomake wrote: »

Oh yeah I was supposed to be joining you in your pain doing zercher squats, this should be interesting.

Ha there great fun to do once you get used to them plus I think alot of the pain can be mitigated if you properly have the bar in the crook of your elbows as opposed to the middle part of the forearm..which I did.pic doesnt do justice to the epic bruisyness..



Uploaded with ImageShack.us

howtomake

Remmy wrote: »

Ha there great fun to do once you get used to them plus I think alot of the pain can be mitigated if you properly have the bar in the crook of your elbows as opposed to the middle part of the forearm..which I did.pic doesnt do justice to the epic bruisyness..



Uploaded with ImageShack.us

Ouch! Well at least you didn't break the skin. I seem to be having some problems with these, can't quite get it up:rolleyes:. Guess I'll have to lower my ego and maybe put less weight on the bar.

itsallaboutheL

Everybody has bigger arms than me

Remmy

howtomake wrote: »

Ouch! Well at least you didn't break the skin. I seem to be having some problems with these, can't quite get it up:rolleyes:. Guess I'll have to lower my ego and maybe put less weight on the bar.

You cant get it off your knees or the floor?I dont start mine on the floor.They look really awkward that way.I deadlift the weight up like normal then lower it to mid-thigh and put the bar on my quads and start it from there if that makes sense?

Remmy

itsallaboutheL wrote: »

Everybody has bigger arms than me

lol Im gonna assume that was sarcasm.:D

itsallaboutheL

Remmy wrote: »

lol Im gonna assume that was sarcasm.:D

It wasn't.

I have the smallest biceptuals ever.

howtomake

Remmy wrote: »

You cant get it off your knees or the floor?I dont start mine on the floor.They look really awkward that way.I deadlift the weight up like normal then lower it to mid-thigh and put the bar on my quads and start it from there if that makes sense?

Yeah I tried it by deadlifting it, the problem was trying to create a space to get my arms through. But after I lowered the weight, I finally got it. Then I upped the weight a bit more once I got the dynamics of it, seemed to be ok then. But never got up to 32kg like I wanted, only 27.5kg. It got my buns good though starting from a dead stop, thanks for the heads up.:cool:

Remmy

Zercher was a bit of a disaster today lol.
40kgx5,5.
60kgx5
90kgx5-ripped my shorts in two on the first rep.
90kgx5-felt out of the groove wasnt very upright through the reps
decided to leave the last set and attack 90kg again the next day.

Went away changed pants..

Overhead press
40kgx5
50kg 3x5

power clean
40kgx5
60kg 3x5-fcukin love power cleans great craic.


I was watching this last night and thought Id give em a go

cheat curl
ez bar+20kgx10
ez bar+30kgx5
ez bar+40kgx3,3.
ez bar+20kgx10.


Foam rolling x lots
Im sure that sent some of the bench N curl guys in my gym into guffaws of superiority.;)

Remmy

cardio/recovery.

Made a sled.

[IMG][/img]

Its just a wheelbarrow with the legs/wheel removed and a few holes drilled so I can attach either the weight belt or the bar for row type movements.

There is 30kg in of those cement weight and 5kg in of water in each of the ammo cans Id say so about 40kg +the sled.

I cant remember exactly how much I did but it went something like this.

sled+40kg
backwards sprints with weight belt on waist
4x 40 yards.

sled+40kg sumo rows(not sure if correct name-basically sumo high pull type movement)
4x 40 yard lengths.

sled+40kg
belt high on shoulders 4x40yard sprints.

I then added two 2gallon water container filled with water to the sled so dunno how much weight that added.

2x40 yard forward walks.



Then these at 8:00 of this video

sled +15kg
4x40 yard lengths.-went well.guess I dont need to buy a neck harness after all..solid.;)

howtomake

Very nice, love to see creative at-home gym stuff.

itsallaboutheL

howtomake wrote: »

Very nice, love to see creative at-home gym stuff.

Go search for Rubadubs posts. You'll love him.