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Showing posts with label Asian. Show all posts
Showing posts with label Asian. Show all posts
Sunday, 30 October 2011
Saturday, 4 June 2011
June Progress
Obviously gotta include a little pose haha!!
Statistics at the time:
Measurements:
Age: 17
Height: 171 cm (5'6)
Weight: 71 kg (156.5 lbs)
Arm: 35 cm (13.8")
Leg (Quad): 55 cm (21.7")
Leg (Calf): 40 cm (15.7")
Chest: 98.5 cm (38.8")
Personal Best Lifts:
Flat Bench Press: 85kg (187.4 lbs) - 1 reps, 27/04/2011
Dumbbell Bench Press: 35 kg (77.2 lbs) - 6 reps, 27/04/2011
Squat: - 140 kg (308.6 lbs) - 1 reps, 24/05/2011
Dead lift: 180 kg (396.8 lbs) - 1 reps, 19/05/2011
Dumbbell Shoulder Press: - 25 kg (55.1 lbs) - 4 reps, 28/04/2011
Military Press: - (Not performed)
Progress:
This month hasn't been the most progressive, because i've had to dedicate some of my time on exams, and therefore missing a few days at the gym. I've not been eating very well lately either, next month this will hopefully change, because my exams will be ending...
My chest seems to be the largest strength plateau for me at the moment. I haven't progressed in weight in the last 2 months, being stuck at 85kg bench and 35kg dumbells. It's quite discouraging to be honest, after my exams i'll be trying to change my chest routines jurastically to help make progress, i'll keep you posted on how it goes.
I'm currently off creatine, mainly because i can't be bothered to take it. I'll just treat it as my 'rest phase' and go back on it after my exams have ended.
I've changed the protein i use, quad protein is good, but i fancied trying something new. So i forked out some cash to buy a tub syntha-6.
A 2kg tub cost me £37.00, they claim their protein mix gives your body maintained protein synthesis for about 8-9 hours which is nearly double what quad protein claims. I love the idea of protein matrix's, because i like to think my body is getting protein throughout the day. This protein tastes great in water and milk, the tub has only got about 50 ish servings so it's quite an expensive option, due to it's 44g serving size. Obviously since i've only been taking it for a week i haven't seen any noticable gains using this protein, but i'm hoping i will see some soon.
Wednesday, 25 May 2011
Squat Personal Record
Squat from: 135kg - 2 reps
To: 140kg - 1 reps
@ 24/05/11, 72kg, 4+ months training.
To: 140kg - 1 reps
@ 24/05/11, 72kg, 4+ months training.
Sunday, 8 May 2011
Chest Workout Routine
This is one of my chest workouts, I like to change my routine every 2 weeks, so that my body doesn't get used to my workouts. This is to help avoid strength plateaus. I personally feel that whenever I change my workout, the soreness the day after is generally much more intense compared to the weeks before, which in my mind means that changing my workout is working.
Basically it's like the first few weeks of you joining the gym, remember these weeks you experience the most INTENSE soreness, and also experience the most gains in muscle and strength, because it's a huge difference on your body (at least in most cases), by switching my workouts up every so often, I hope to maintain these great gains, by means of shocking my system.
In brackets I have put the weights I did for this workout recently (date of post, 07/05/11).
Warming up:
It's important for you to warm up before lifting heavy weights, as it reduces the chance of injury because it increases the flexibility of the muscle fibres. So you should get the blood flowing with some light exercise or even better a few minutes of running, rowing or cycling to get your heart rate up then a few warm-up sets to get blood pumping to the muscles you'll be working.
So get a good warm up and stretch your muscles, which helps the circulation of blood which can also reduces the amount of soreness you experience after your workout. I also like to stretch to feel the muscle I'm working, which helps me maintain focus during the exercises I perform. I start out with light stretches in the beginning and after getting into my heavier sets I get some seriously deep stretches, and hold them for about a minute.
I do a lot of stretches between sets, in my opinion increases the time it takes for my muscle to become tight and numb, when they get tight and numb I generally call it a day,.
1st Exercise: Flat Dumbbell Chest Press
One of my staple exercises for my chest, an exercise which encourages balance in your pectoral muscles, due to the equal amount of weight being pushed in each hand (as long as your form stays solid). This exercise also works your triceps. This exercise works the whole pec, so it is a good mass builder like the typical flat bench press.
Warm up - 2 sets of 12 reps, Light weight (12.5kg)
Working set 1 - 10 reps, Medium to high weight (27.5kg)
Working set 2 - 8 reps, Heavier (30kg)
Working set 3 - 8-6 reps, Heavy weight (32.5kg)
Working set 4 - Till failure, I aim for 6 (35kg)
Note: Get into position, push the weight up, and control it down for about 2 seconds, then push the weight back up for about 1 second. I let them go all the way down for a nice stretch. Try to have the dumbbells to the side of you, like a wide grip bench to utilise your chest muscle more.
Don't be the guy who needs help lifting up 1 of your dumbbells while you get into position (well i guess it's not embarrassing if the weight is above 35kg), learn how to kick up the weights.
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| I try to use this on my heavier sets |
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| This method is also good, but rarely seen :P |
(images from http://www.exrx.net)
I normally incorporate an incline chest exercise to work the upper pectoral more specifically, because most people lack mass in their upper chest. In most good gyms you'll find a solid incline bench with the 30 degree incline for an optimal upper chest workout.
No warm-up set, sufficiently warmed up from dumbbells.
Working set 1 - 10 reps, Medium weight (40kg)
Working set 2 - 8 reps, Medium - Heavy weight (50kg)
Working set 3 - 8-6 reps, Heavy weight (60kg)
Working set 4 - Till failure I aim for 6, Heavy weight (70kg)
Note: While performing the exercise keep your back firmly on the bench, and bring the bar down to your upper chest, making sure you don't bounce it on your chest, you should always control the weight down anyway. Once down to your upper chest push it back up vertically, trying to keep the bar directly above your upper chest, and keeping the bar at equilibrium, good form induces the most muscle growth and balance in the size of your muscles.
You want tog rip the bar near the guide lines on the Olympic bar or slightly wider, too wide reduces the range of motion, and too narrow will be working your triceps more, in general the wider you go, the more it works your chest.
Working set 1 - 12 reps, Medium weight (15kg each side)
Working set 2 - 10 reps, Medium - Heavy weight (20kg)
Working set 3 - 8 reps, Heavy weight (25kg)
Working set 4 - Till failure I aim for 6, Heavy weight (30-35kg)
Note: This is an isolation exercise, similar to machine fly's an dumbbell fly's, but i prefer to use the cables because unlike dumbbells tension remains in the movement throughout, and unlike machine fly's it's not forcing you through a motion with fixed axis's, so it works more than only your chest muscles, it works the muscles you are using to keep your body stable. On cables you can also alternate the type of chest fly, but i just go with the typical chest fly which is straight in front of the body, because i like that it seems to work the whole pec, and I feel it much more.
Keep your arms slightly bent and lock them in that position trying to only use your chest muscles, at the end of the movement squeeze the muscle for a great pump.
In my opinion you shouldn't cross your fists, or make them cross over each other because if you do that, the pecs are going through different movements, and the angle are different, which can cause muscle imbalance. So I just press my fists together.
4th Exercise: Burnout, push-ups with supersets of wide machine dips.
3 sets, as many reps as possible each time, low-medium weight on machine dips.
Note: This burnout is killer, after the first 3 exercises sometimes i can't even do a push-up since I've gotten so numb. That's just a sign that you've had a good workout, or that the rest periods were too long, but I'd go for the Former.
Finish
Get that protein, drink that water, eat that food and get some sleep. The workout isn't the sole factor in muscle growth or strength progression. You have to eat well, sleep lots and drink enough water or else your body won't get enough nutrients, to build muscle and sustain your internal systems, and enough rest for your body to fully recover before your next workout.
Progress:
For my last 2 working sets I have my partner spot me. Don't give up if you feel that the weight isn't going up, keep pushing and don't be quick to release pressure/tension! And after a period of straining your spotter may give you a little assistance to help you get them last reps in, these can be important for your strength gains and contribute to large amounts of muscle development, think of it like a static hold lol...
Once you're hitting your last working set for a good 6 reps, it is a good time to go heavier, I personally like to try heavier weights in most of my sessions if I'm feeling strong. It's good to try new weights as you''ll get a general feel of the pressure being exerted on your body, and the effort it may require to lift them, so even if you fail to lift them on your first attempt, later you'll have an idea of when your body is ready to do it.
Try to get a spotter for when you attempt to lift weights you've never tried before to be safe, don't be afraid to ask people at your gym for help, they may look threatening but I'm sure they'd be more than willing to lend a hand, because after all they all started somewhere and its likely that they've been through a position where they needed a spotter and some kind soul gladly obliged. This way you can also meet a lot of new people, maybe get some advice. Going to a gym full of people you know and can chat to is really nice, and it can help keep you going back.
These 2 big-ass Asian guys are one of the many reasons I started working out, they're just awesome! Here's a video of one of the chest workouts they do, I've done their workout a few times, it's really good.
Thursday, 5 May 2011
May Progress
Thought I'd be a douche and add some poses :P. I'm much happier with the lighting though, the pictures are much better :). Do you like them?
Statistics at the time:
Measurements:
Age: 17
Height: 171 cm (5'6)
Weight: 71 kg (156.5 lbs)
Arm: 33.7 cm (13.3")
Leg (Quad): 55 cm (21.7")
Leg (Calf): 40 cm (15.7")
Chest: 98.4 cm (38.7")
I think I gotten slightly smaller :P (or I measured wrong the first time)
Personal Best Lifts:
Flat Bench Press: 85kg (187.4 lbs) - 1 reps, 27/04/2011
Dumbbell Bench Press: 35 kg (77.2 lbs) - 6 reps, 27/04/2011
Squat: - 130 kg (286.6 lbs) - 2 reps, 03/05/2011
Dead lift: 160 kg (352.7 lbs) - 1 reps, 27/04/2011
Dumbbell Shoulder Press: - 25 kg (55.1 lbs) - 4 reps, 28/04/2011
Military Press: - (Not performed)
I added the dates achieved.
Progress:
The past couple of weeks i've not been able to sleep very well, getting at most 3 hours of sleep a night... I'm not sure what the reasons for the loss of sleep are, possibly stress, but it's really limiting how hard i can push myself in the gym, and i can definetly feel that my body is tired and less energetic... this is just evidence that getting enough sleep is very important when building muscle and strength, not only is sleep important to help recover and grow, but also the rest is important for your brain, because if psychologically you aren't feeling 100%, you're not goint to get yourself an excellent workout and you're going to find it hard to push yourself, especially if you have a splitting headache or you're finding it hard to stay awake.
Since I've been feeling shit I haven't been getting the best workouts, with no rest my whole body is very sore, especially my legs (walking with a limp lol), and I'm finding it hard to get into the zone before lifting my heavier sets. This resulted in me failing a PR attempt on my dead lift. Just saying, you gotta get a good 8 hours of sleep or you're going to lose out on gains in muscle and strength.
This past month I've also hit a strength plateau in my dumbbell chest press, a month ago i did a good set of 35kg dumbbells, lately i've even been struggling with 32.5kg dumbbells... to try and leap over this plateau I've been trying different routines to try and shock my system into getting stronger, my body may have gotten used to the same routine over the past 2-3 months.
Have you hit any strength plateaus? How did you conquer them?
And how do you think i'm progressing :)? I'd love to see some feed back.
Monday, 2 May 2011
April Progress
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| Looking constipated bro! |
I wasn't satisfied with the shoddy pictures I took with the absolutely mental lighting, so I took another set half way through the month (i know my hair looks like a mushroom :D, that's just how I roll sometimes ;))
Rough statistics at the time (Up till the middle of April):
Measurements:
Age: 17
Height: 170 cm (5'6)
Weight: 70 kg (154.3 lbs)
Arm: 34 cm (13.4")
Leg (Quad): 54 cm (21.3")
Leg (Calf): 40 cm (15.7")
Chest: 99 cm (39")
Personal Best Lifts:
Flat Bench Press: 80kg (176 lbs) - 3 reps
Dumbbell Bench Press: 35 kg (77.2 lbs) - 6 reps
Squat: - 115 kg (254 lbs) - 4 reps
Dead lift: 140 kg (309 lbs) - 2 reps
Dumbbell Shoulder Press: - 20 kg (44 lbs)
Military Press: - (Not performed)
Weekly routine at the time:
Day 1: Legs
Day 2: Chest (+Triceps no specifically)
Day 3: Back (+Biceps not specifically)
Day 4: Shoulders
Alteration, I put my leg workout to the first day because I was being annoyed with having intense D.O.M's (Delayed onset muscle soreness) while I'm at work, it really makes things difficult... it's bearable while going to school. I also don't do traps specifically any more, I feel I'm getting enough of a workout in my traps from exercises such as power cleans and lateral raises, that it's a waste of time focusing on them. Plus I've been having trouble working my shoulders well so I've been dedicating more time on them.
I was contemplating whether or not to dedicate another day to just arms, as suggested by someone at my gym, but since i work on weekends I'd find it hard to fit it in, and i was fairly sure i was working my triceps and biceps enough during my chest and back days.
I don't work my arms specifically, and I rarely do any biceps or triceps exercise such as curls, I feel I'm working them sufficiently during exercises such as bench press and pull ups. At my gym I see masses of people doing curls every other day and chest on the days in-between... it's a bit retarded lol. I guess their idea of a good physique, are huge upper body, tiny legs, no back and tiny triceps xD. Since I'm a very polite person I don't give out advice, as to avoid causing any unintentional offence, as this would most likely lead to a fight... That's if my judge of character has any accuracy (basically they seem like giant knob heads who start fights :P). Rest assured, my gym isn't filled with incompetents, there are a few regular members who work extremely hard on their whole body and are in great shape and are very strong, even some ages 50+'s!
Supplements Taken:
I finished my bag of quad protein (cookies & cream), I was very satisfied so i bought another bag, this time Double chocolate fudge flavour. After the first serving I already decided that double chocolate fudge was my preference, it tastes soooo good! It's like a thicker version of Nesquik, exactly like a chocolate milk shake.
I also got another free 100g's of micronised creatine from the supplier which is just peachy, if i keep buying quad protein I'll never need to buy creatine again.
I bought a number of mineral supplements from Ebay I chose these carefully by analysing which essential minerals were missing from my multi-vitamin & mineral supplement. Here's what I bought.
Flaxseed Oil (100 Tablets): I bought this for £4.49, and it brings 50 servings, this is quite cheap for flaxseed oil capsules.
Magnesium (90 Tablets): This was £4.29, and since it's 1 a day, you'll get 90 servings.
Calcium (50 tablets): This was only £2.69, for 50 servings.
I take these every morning and hopefully they'll have a positive effect after a few months. Apparently you won't feel any effects straight away, they will take time to take effect.
Review:
Since I've only been consuming these mineral supplements for a short period of time, i can't say I've felt any big positive effects yet, only time will tell. The prices seem very reasonable (at least compared to Holland & Barrett), the seller seems to have gained high praise, so I don't have any problem trusting the product, just make sure you store the flaxseed oils in a cool and dark area and you seal the bags properly, because the flaxseed oils deteriorate in sunlight and high heat/humidity.
In a later post I will give information on the importance of the different vitamins and minerals, and which ones are especially essential to leading a healthy life.
Diet:
Began cutting out the junk food, and fizzy drinks during lunch. Still finding it hard to fit in more than 3 proper meals on school nights.
Equipment:
After having troubles with my grip during my heavier sets of dead lifts, I decided to buy some lifting straps.
RDX Padded Weight Lifting Training Gym Straps:
Price: £6.48 (including P&P)
Size: One-Size-Fit's-All
Review:
They came in a snazzy zip-lock bag, gotta say RDX have got style, they know how to package their products. They're a high quality product, which I'm sure will last me for a long time. They are padded as to reduce pressure on your wrists for increased comfort. They help increase my grip by a lot and aid in getting those extra reps on my heavier sets, and in keeping my grip strong while trying new personal record lifts. I'm very satisfied with these lifting straps and I'd recommend them if you're looking to buy a set of lifting straps.
Sunday, 1 May 2011
March Progress
Here's the next months progressing pictures. After about 2 months of training.
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| Great quality! :P |
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| Legs aren't looking great, but only just started working them properly, they'll get better soon! |
Measurements:
Age: 17
Height: 170 cm (5'6)
Weight: 68 kg (143 lbs)
Personal Best Lifts:
Flat Bench Press: - (Only did Dumbbell bench press)
Dumbbell Bench Press: 32.5 kg (Each hand)
Squat: - 80 kg
Dead lift: 110 kg
Dumbbell Shoulder Press: - 20 kg (Each hand)
Military Press: - (Only used machine)
Weekly routine at the time:
Day 1: Chest/Triceps
Day 2: Back/Biceps
Day 3: Legs
Day 4: Shoulders/Traps
By this time it was put to my attention that using machines isn't as effective as free weights, and since I'm interested in getting the best workouts and increasing my functional strength, I started doing weighted free squats and dumbbell shoulder press. These free weight exercises felt much better on my joints and I found it easier to feel a good stretch and pump in my muscles which is great, to maintain a good mind-muscle connection.
At this point I was pushing myself, as usual, trying to do new weights every session with my partner spotting me for safety of course. Having a spotter is great if you're trying to do new weights you've never done before or if they're trying to get that last rep in, that last rep can be very important to make progress.
Supplements taken:
After finishing the Whey protein from Holland & Barrett and happily throwing away the Milk & Egg protein, I decided that it'd be in my best interest to try new products.
Inner Armour Super Quad Protein (Cookies & Cream):
Price: £29.95 (Price I bought it for)
Mass: 2kg (4.4 lbs)
Servings: 57 (35g servings)
Price per serving: £0.53
Protein: 24g (Per serving)
Fat: 2g
Review:
Super Quad Protein is a great product, I love that it is very affordable while remaining a very competitive and quality product. It has 24g of protein which is great, and what made me choose this protein over conventional whey proteins is that it is a protein matrix which has claims of maintaining steady digestion for up to 4 hours, I had read studies that a protein matrix which helps your body sustain protein synthesis in your muscles has shown more gains than people who take only whey protein, super quad protein also has a great BCAA profile and added Glutamine. Super Quad Protein comes in 4 flavours (Strawberry, Vanilla, Cookies & Cream and Double chocolate fudge), I chose cookies & cream which tastes pretty good in water but great in milk and in both it mixes excellently, I never have any lumps. The only issues I have with the product is that I would've preferred it in nice resealable tubs, I find the bags to be annoying to reseal (but I suppose that's one way they keep their costs down), Super Quad Protein also has creatine in it but they don't specify the dosage so it's hard to regulate your creatine intake, but it's a great product overall and I'd definitely recommend you try it. 
(PS, I bought it from e bay and every time you buy the protein they give you 100g of micronised creatine for free and a free sample (they're generally fat burners))
I didn't want to miss out on any gains between the time I leave the gym and getting home to get my protein shake, so i bought a shaker so i can get my protein straight after my workout.
Price: £3.65 (Price I paid, you can get it cheaper)
Review:
I just put my powder in it, carry it around in my bag, then whip it out after my workout. At the gym i mix it with water, and with the blender ball it mixes with easy, no lumps at all. It's a great product, and well designed with a strong lid with no rubber gaskets and no leaks, very sturdy. I'd recommend you purchase one of these over a filter shaker.
Sci-MX Creatine monohydrate:
Price: £12.99 (i got mine cheaper on offer in Sainsburies)
Mass: 250g
Servings: 50 (5g servings)
Price per serving: £0.26
Review:
This creatine is actually quite expensive in my opinion, although it wasn't too bad since my mum bought me 3 tubs on offer lol (Thanks!). The product doesn't recommend any loading phases, just continues use twice a day, 30 mins before a workout. After using it for a while it seems I gained a noticeable amount of water weight, but I didn't feel much bloating so that's good. Honestly I'm not sure if it helps me during my workouts but by this point I hadn't hit any strength plateaus and I was making good process, so perhaps it contributed to my progress. It has definitely increases the size of my muscles. It's a good product which lasts long and seems to be working, the only issues are that i would've liked to be given a scoop/spoon which is 5mg, to give an accurate dosage and also it doesn't mix very well in water (do any creatine powders mix well in water?) and it is quite bitter.
Since I go to school I put a scoop of creatine powder into a small tub and put it in my bag with a funnel to prepare at school before walking to the gym.
Wilko's Multivitamin & Minerals:
Price: £0.50 (2 for £1.00 i think)
Amount: 30 Tablets
Servings: 30
Price per serving: £0.02
Review:
A multi-vitamin supplement can really help you maintain a healthy body, because sometimes it's just impossible to ingest all the essential vitamins and minerals in your day to day food, with all the processed foods and general shit added to create more 'artificial' nutrients which can have adverse effects on your health. This multi-vitamin has all the vitamins you need to stay healthy with a number of important minerals such as iron which can help brain function and is essential for producing blood. It's so affordable, has a large majority of the RDA's of essential vitamins and minerals! I can't comment on how effectively they're absorbed by body, but since this supplement has more essential ingredients than most branded and costly supplements, you can't go wrong at only 50p. These supplements generally take a long period of consumption before any real positive effects are felt, but I'm feeling quite healthy so I'm satisfied.
Go out and buy yourself a good multi-vitamin & mineral, even if you're not training.
Diet:
My diet remained the same, other than drinking more water and taking creatine and a multi-vitamin. Tried to reduce the amount I ate before bed.
Equipment:
I noticed my hands were becoming coarse with callous skin after lifting weights (especially on back day) so i bought some gloves to protect them, and increase my grip.
Price: £9.99
Size: Large
Review:
They're not bad, they help with my grip and protect my hand due to the padded palm, but they've already begun to fray in areas and the finger holes are massive! I'd prefer them to be a better fit... I don't recommend them, low quality, unreasonable price.
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