Build A Model Body!

[themeatman79]

Yeah right squat lovers.

 

 

My friends in the gym seemed to get scared for me when i do my 5x5 squat, 200 lbs pa lang naman kaya ko. lahat sila puro upper ang tinitira. two hours or more puro biceps and bench presses

[tiyopaeng501]

2 questions

 

What are you lifting for bench and standing military presses? How about rows and pullups?

 

Since you started how much have your lifts improved and how much muscle have you gained?

 

I started lifting about 9 months ago.

 

You mean how heavy I lift? These are 6 rep maxes (except squat and deadlift)

 

Bench press 154lbs

Overhead press 88lbs (My arms still suck)

Barbell Row 143lbs

Pullups BW(125lbs) + 20lb dumbell

Squat 198lbs

Deadlift 215lbs

 

So far, I only progressed in the leg part because of the 5x5 but my upper body lagged. Muscle gain is only prominent on my torso and legs but not on my arms. Cuts have shown but size didn't improve that much. I'm doing strict full range execution on my exercises btw (Pullups from dead hang to chin above the bar, Bench press from parallel to straight arm etc.,).

 

I added the isolation curls because I can't do anymore chinups after doing several sets and reps. Same goes with the skull crusher.

[tiyopaeng501]

BTW, I stand about 5'3-5'4, 125lbs. Last time I checked with the body fat percentage machine, I think I had 19% bodyfat after working out.

[Olympus]

I started lifting about 9 months ago.

 

You mean how heavy I lift? These are 6 rep maxes (except squat and deadlift)

 

Bench press 154lbs

Overhead press 88lbs (My arms still suck)

Barbell Row 143lbs

Pullups BW(125lbs) + 20lb dumbell

Squat 198lbs

Deadlift 215lbs

 

So far, I only progressed in the leg part because of the 5x5 but my upper body lagged. Muscle gain is only prominent on my torso and legs but not on my arms. Cuts have shown but size didn't improve that much. I'm doing strict full range execution on my exercises btw (Pullups from dead hang to chin above the bar, Bench press from parallel to straight arm etc.,).

 

I added the isolation curls because I can't do anymore chinups after doing several sets and reps. Same goes with the skull crusher.

 

Now i don't wanna ruin your parade but since you seem to have good numbers for your size, the only way you could really expect to add more arm size is by adding more muscle to your body. If you add 10 lbs your arms will gain about an inch in circumference.

 

curiously where do you train?

[Palakol]

that's what I noticed too in many weightlifting forums. trainees always include some kind of curling movement in their routine, and most do it in the power rack. hehe

 

guys, if you're going to do some curls, then do it somewhere else. leave the power rack vacant for squat lovers like me

 

 

Yeah right squat lovers.

 

 

My friends in the gym seemed to get scared for me when i do my 5x5 squat, 200 lbs pa lang naman kaya ko. lahat sila puro upper ang tinitira. two hours or more puro biceps and bench presses

ah. nice to see a few squatters here (pun intended).

 

I started lifting about 9 months ago.

 

You mean how heavy I lift? These are 6 rep maxes (except squat and deadlift)

 

Bench press 154lbs

Overhead press 88lbs (My arms still suck)

Barbell Row 143lbs

Pullups BW(125lbs) + 20lb dumbell

Squat 198lbs

Deadlift 215lbs

 

So far, I only progressed in the leg part because of the 5x5 but my upper body lagged. Muscle gain is only prominent on my torso and legs but not on my arms. Cuts have shown but size didn't improve that much. I'm doing strict full range execution on my exercises btw (Pullups from dead hang to chin above the bar, Bench press from parallel to straight arm etc.,).

 

I added the isolation curls because I can't do anymore chinups after doing several sets and reps. Same goes with the skull crusher.

simple: if you can't, don't.

 

honestly, you can bench press more than i can.

 

and to get bigger, toss the isolation, add more volume, sleep more, and drink more milk.

 

BTW, I stand about 5'3-5'4, 125lbs. Last time I checked with the body fat percentage machine, I think I had 19% bodyfat after working out.

where did you check your percentage?

[tiyopaeng501]

Now i don't wanna ruin your parade but since you seem to have good numbers for your size, the only way you could really expect to add more arm size is by adding more muscle to your body. If you add 10 lbs your arms will gain about an inch in circumference.

 

curiously where do you train?

 

Puts flame shield >.<

 

 

 

 

Fitness first.

 

 

 

I dunno, it seems very convenient at any branch because no one bothers squatting and they are all busy with the machines while I'm squatting like there's no tomorrow there (Yeah, I grunt out very loud).

 

So I'll just take out isolation movements and substitute them with chinups and dips without the added weight to compensate for the lost work?

 

It's probably partly because I have a really bad eating habit right now. Work puts a toll on my eating habit because I don't have time to prepare my own food anymore. Anyone can suggest any restaurant in Makati that caters for body builder diets like lean grilled chicken/tuna and veggies? Money isn't that of an issue because I usually am happy spending money for food. I'm having a hard time gaining weight due to my diet (Which consist of an oatmeal for breakfast, half chicken for lunch and country style sandwich for dinner) and sort of lack of sleep. I still drink a glass of milk a day.

 

I'm targeting at least 135lbs by end of February. with 18% body fat as a threshold. I checked my body fat percentage using the Tanita machine at the gym (The one that mildly electrocutes you and calculates the resistance of your body for the bf%).

[Palakol]

So I'll just take out isolation movements and substitute them with chinups and dips without the added weight to compensate for the lost work?

 

It's probably partly because I have a really bad eating habit right now. Work puts a toll on my eating habit because I don't have time to prepare my own food anymore. Anyone can suggest any restaurant in Makati that caters for body builder diets like lean grilled chicken/tuna and veggies? Money isn't that of an issue because I usually am happy spending money for food. I'm having a hard time gaining weight due to my diet (Which consist of an oatmeal for breakfast, half chicken for lunch and country style sandwich for dinner) and sort of lack of sleep. I still drink a glass of milk a day.

 

check this out:

Starting Strength

 

frankly, you eat like a chick. eat more. a lot more. steak and eggs, and eggs and steak. just boil 'em eggs and you're good to go.

 

and a liter of full cream milk a day. :thumbsupsmiley:

 

if it is nearly impossible to eat every 2-3 hours, i'd consider the luxury of supplementation. (enervon, milo, ovaltine, sustagen, ensure, various protein shakes, etc...) they don't take much time to prepare.

[tiyopaeng501]

check this out:

Starting Strength

 

frankly, you eat like a chick. eat more. a lot more. steak and eggs, and eggs and steak. just boil 'em eggs and you're good to go.

 

and a liter of full cream milk a day. :thumbsupsmiley:

 

if it is nearly impossible to eat every 2-3 hours, i'd consider the luxury of supplementation. (enervon, milo, ovaltine, sustagen, ensure, various protein shakes, etc...) they don't take much time to prepare.

 

Starting strength - I have that book and read about it but only with the forms.

 

Diet - Hmm ok then hehe. By the way, what's the difference between skimmed milk and full cream milk besides the fat content?

[Palakol]

Starting strength - I have that book and read about it but only with the forms.

 

Diet - Hmm ok then hehe. By the way, what's the difference between skimmed milk and full cream milk besides the fat content?

besides the fact that skim milk is for chicks, i have no idea.

 

and you should get with the program with starting strength. trust in rip.

Edited February 9, 2009 by Palakol

[Olympus]

Puts flame shield >.<

 

 

 

 

Fitness first.

 

 

 

I dunno, it seems very convenient at any branch because no one bothers squatting and they are all busy with the machines while I'm squatting like there's no tomorrow there (Yeah, I grunt out very loud).

 

So I'll just take out isolation movements and substitute them with chinups and dips without the added weight to compensate for the lost work?

 

It's probably partly because I have a really bad eating habit right now. Work puts a toll on my eating habit because I don't have time to prepare my own food anymore. Anyone can suggest any restaurant in Makati that caters for body builder diets like lean grilled chicken/tuna and veggies? Money isn't that of an issue because I usually am happy spending money for food. I'm having a hard time gaining weight due to my diet (Which consist of an oatmeal for breakfast, half chicken for lunch and country style sandwich for dinner) and sort of lack of sleep. I still drink a glass of milk a day.

 

I'm targeting at least 135lbs by end of February. with 18% body fat as a threshold. I checked my body fat percentage using the Tanita machine at the gym (The one that mildly electrocutes you and calculates the resistance of your body for the bf%).

 

Just my take...

 

Perhaps its also the environement apart form your poor eating habits that's why you couldn't really progress well.

 

coming from experience, if you're not surrounded by hardworking people, its hard to further push yourself.

 

Besides, the bar kinds digs in your skin when you'll get past 200 in the squat in those FF branches.

 

And yes, you eat like what i'd eat when trying to cut weight.

 

I always loved world chicken in g4 so that's a start. but you gotta eat and eat more.

[wildnutzz]

i have a question regarding my diet.

 

i usually eat 4 - 5 peices of wheat bread, a can of tuna in water, 5 hard boiled eggs (4 whites, 1 whole), a cup of oatmeal, and 2 - 3 glasses of non-fat / skim milk for breakfast and lunch. i have whole wheat crackers and water in between.

 

oh... and i also drink protein shakes, and protein water during workout days

 

the problem is, i can't poop! :cry: and even if i do poop, my s@%t is hard!

 

i am planning to lose a lot of weight and gain a lot of mass.

 

any suggestions?

[Olympus]

i have a question regarding my diet.

 

i usually eat 4 - 5 peices of wheat bread, a can of tuna in water, 5 hard boiled eggs (4 whites, 1 whole), a cup of oatmeal, and 2 - 3 glasses of non-fat / skim milk for breakfast and lunch. i have whole wheat crackers and water in between.

 

oh... and i also drink protein shakes, and protein water during workout days

 

the problem is, i can't poop! :cry: and even if i do poop, my s@%t is hard!

 

i am planning to lose a lot of weight and gain a lot of mass.

 

any suggestions?

 

You need more fiber and more water in your diet.

[wildnutzz]

You need more fiber and more water in your diet.

 

Sir, don't i get the fiber from wheat bread, oatmeal and wheat crackers?

oh and i drink lots of water too

[Palakol]

Sir, don't i get the fiber from wheat bread, oatmeal and wheat crackers?

oh and i drink lots of water too

do you get at least 25 grams?

[tiyopaeng501]

Just my take...

 

Perhaps its also the environement apart form your poor eating habits that's why you couldn't really progress well.

 

coming from experience, if you're not surrounded by hardworking people, its hard to further push yourself.

 

Besides, the bar kinds digs in your skin when you'll get past 200 in the squat in those FF branches.

 

And yes, you eat like what i'd eat when trying to cut weight.

 

I always loved world chicken in g4 so that's a start. but you gotta eat and eat more.

 

Alot of fitness first branches nowadays are equipped with Olympic size barbells so I guess that's not much of a problem with the bars. A world chicken branch is opening soon near our office. I'll take note of that.

 

@wildnutzz - you must work out intensely to boost metabolism. Try H.I.I.T. if you don't have heart problems. It WILL definitely make you poop twice a day. I used to poop 3-4 times a day with intense workout and HIIT.