Progress Video

Made another quick video, a compilation of all my progress pictures from 2 to 6 months of training. 

I haven't added any progress pictures lately because I've been injured, and not making many gains.

Do you think i progressed in those 6 months?

Progress...

After nearly a month off training due to a wrist injury, I've finally been back to the gym to train my upper body!

It's a horrible feeling not working out for so long, but it feels great to finally experience the soreness again.

I felt i haven't gained anything in the last month so I didn't post any progress pictures. Instead I'll just post some pictures of myself in clothes just so you can see what I look like normally haha.

I have lost about 2-3kg in the period I wasn't lifting, and I feel less lean... I'll try not to dwell on this period and get back into the shape where I can beat my personal records!

This is a pictures of me and my brothers, the eldest of which had just graduated from Cambridge with a firsts in Natural Sciences! Well in bro!

In other news it's my summer holidays soon and i plan on posting more often.

Leg workout routine

This is one of my few leg workout routines.

In brackets I have put the weights I did for this workout recently

Warming up:

It’s a good idea to get your blood flowing with a warm-up before performing any weight training, to reduce the risk of injury and help aid in gaining an efficient workout. I sometimes do 5 minutes of running or cycling, nothing too tenuous, but if I’m in a rush, I just stick with a few warm-up sets, in high reps.

1st Exercise: Weighted Squats

Introduction:

This is another one of my staple exercises which I perform most weeks, if done with good form and enough weight this is without a doubt one of the best exercise to build muscle in your legs. This exercise, similar to deadlifts, also recruits many other muscles in your body for stabilisations, which means it helps to increase your overall strength.

How to:

Basically with a bar positioned on your traps or along your shoulders, you go down into a seated position and push back up to standing.

Preparation:

Put the bar on a suitable level on the squat rack, and then load on the weights you require. While the bar is on the rack, position yourself under the bar with the bar lying comfortably across the length of your traps, making sure you don’t rest the bar on solid bone or on your spine. Grip the bar so that your traps pinch together a bit, for me this is just before the markings on an Olympic bar.

Putting the bar on your spine can cause some damage, and is quite painful, try and avoid it.

Execution:

 1.)    Position yourself, with the bar comfortable on your traps.

 2.)    In a slip stance, lift the bar off the rack.

 3.)    Stand with your feet shoulder width apart, angled 5 degrees outwards.

 4.)    Descend slowly, with your ass out, try to go into a nice pelvic tilt.

 5.)    Once your thighs are at or below parallel, push straight up, keeping your knees square.

 6.)     Repeat

Form:

Performing a pelvic tilt generally constitutes to a good squat. You may also imagine that you’re trying to go into a seated position, but obviously without the physical seat.

Tips:

If you struggle to keep the bar steady, and on your traps, it may help to pick a spot high on the wall in front of you and stay fixated on it while you squat. A good squat requires you to keep your knees ‘square’ so keep your knees pointed in the same direction as your feet.

When going heavy with squats, you may want a spotter. Having a spotter may also help you get those last repetitions done, for a more effective workout.

Target Muscles:

This exercise targets the quadriceps, but it also exercises your gluteus effectively, along with a wide range of other muscles which are used for stabilisation.

Workout Routine:

Warm up set 1 - 12 reps, Light weight (60kg)

Warm up set 2 – 12 reps, Light weight (60kg)

Working set 1 - 10 reps, Medium to high weight (80kg)

Working set 2 - 8 reps, Heavier (90kg)

Working set 3 - 8-6 reps, Heavy weight (100kg)

Working set 4 – 4-6 reps, 90% of 1 rep max (120kg)

Working set 5 - 1 rep max (140kg)

2nd Exercise: Lying Hamstring Curls

Introduction:

This is my preferred exercise for hamstrings, because I feel I get the most activation and largest range of motion. It’s important to exercise all the muscles in the legs, so I always incorporate a hamstring exercise in my leg workouts, because squats don’t target the hamstrings very effectively.

I use the machine for this exercise.

How to:

Lie down on the machine, and curl it as far as you can.

Preparation:

Adjust the cross bar which you curl up to your ankles, and set the machine up so you can curl it with the largest range of motion.

Execution:

 1.)    Lie down with your ankles positions on the cross bar.

 2.)    Curl it as far as you can.

 3.)    Let it back down slowly

 4.)    Repeat

Target Muscles:

Hamstrings and gluteus

Tips:

Hold the contraction at the top for a second or two, and then lower the weight down slowly.

Workout Routine:

Warm up set 1 - 10-12 reps, (Light weight)

Working set 1 - 10-12 reps, (Light weight)

Working set 2 - 8-10 reps, (Medium weight)

Working set 3 - 6-8 reps (Heavy weight)

Working set 4 – 6 reps (Heavy weigh)

body weight +20, normal)

3rd Exercise: Calf Raises

Introduction:

There isn’t much variation when it comes to exercising your calves, I’d stick with calf raises. At my gym there is a standing calf raise machine, but you can also do this with a leg press machine, seated calf raise machine, or leant over something with a weight on your back (2 girls if you’re Arnold Schwarzenegger).

How to:

Basically stand on the ledge, with your heels hanging off, with the weight on your shoulders, push up onto your tip toes.

Preparation:

Adjust the height of the bars low enough to get a good deep stretch.

Execution:

 1.)    Grab the two handles of the machine, and position both feet on the platform with your shoulders under the bar.

 2.)    Lift the weight up until you are in a standing position (you may want to re-adjust your foot position)

 3.)    slowly descent down until you feel a nice stretch

 4.)    Push up and onto your tip toes

 5.)    Hold for 1 or 2 seconds

 6.)    Slowly descent down

 7.)    Repeat

Target muscles:

This exercise targets the calf (gastrocnemius) muscles.

Tips:

Try to keep your ankles square, so keep your heels on a fixed plane while they rise (raise them vertically).

Workout Routine:

Warm up set 1 - 12 reps, Light weight

Working set 2 - 10 reps, Medium

Working set 3 - 8 reps, Medium to Heavy weight

Working set 4 - 8 reps, Heavy weight

Working set 5 - 6 reps or till failure, heavier weight

4th Exercise: Burnout, Squats

Workout routine:

3-4 sets, reps till failure, medium weight (70kg)

Note:  

Try and do these at a nice medium to high intensity, while maintaining good form.

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.

Stretch

Quadriceps

Bend your leg and bring your foot to your butt, grasp your ankle with one hand and stabilise yourself with the other. Pull your ankle towards your butt until you feel a good stretch, and hold it. Try to keep your knee level with your other knee, to get a better stretch pull your knee back or push your hip forwards.

Calves

A simple way is to step on a ledge with your heels hanging off and descent down into a nice deep stretch, but you may also take one leg and stride forwards, transfer your body weight to the leg you stepped forward with, keeping the heel of the trailing leg planted to the ground. You may step further if you don’t feel the stretch.

Hamstrings

You can basically just bend over and touch your toes to stretch your hamstrings, but if you want to isolate each hamstring, cross your feet and bend over to touch your toes.

Progress

To make strength progress I try to attempt higher weights each time I do squats, with the safety of a spotter I have no worries about trying new weights. 

Dumbbell Bench press personal record

Press from: 35kg - 6 reps

To: 37.5kg - 5 reps

@ 24/05/11, 72kg, 5+ months training.

Funny thing is, my friend picked the weights from the rack for me, and it turned out i was doing 1 40kg dumbbell and 1 37.5kg dumbbell... no wonder i was having trouble balancing xD.

I tried 40kg in the next set, but only managed 1 rep... =(

Squat Personal Record

Squat from: 140kg - 1 reps

To: 150kg - 3 reps

@ 24/05/11, 72kg, 5+ months training.

This session I started with 2 warm-up sets then went straight into my heaviest sets, after doing 7 reps of 140 kg, I went up to 150kg for 3 reps.

Unfortunately i failed epically trying 160kg, I didn't realise how much my muscles had fatigued from doing the previous 2 sets :P, it was so epic that I even got carpet burn on my knees !

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.

Supplements:

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.

Squat Personal Record

Squat from: 135kg - 2 reps

To: 140kg - 1 reps

@ 24/05/11, 72kg, 4+ months training.

Deadlift Personal Record

Deadlift from: 160kg - 1 reps

To: 180kg - 1 reps

I started my back workout with deadlifts today, and on my 4th set I was able to do 4 reps of 160kg so with some confidence i tried 180kg. I gave myself a good 5 minutes to get ready and i managed to lift it with good form and relative ease :). Pretty happy with that, it felt good, all the way from the ground to standing. 

@ 19/05/11, 72kg, 4+ months training.

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.

I try to use this on my heavier sets

This method is also good, but rarely seen :P

(images from http://www.exrx.net)

2nd Exercise: Barbell Incline chest press

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.

3rd Exercise: Standing Cable fly's

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. 

April Progress

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.