So I decided to go pubic with my journal.

I'll kick this off with a bit of an essay for those of you that are new to manwhoring and/or just don't know me.

29 years old in a few days, just below 90kg, with a BF of just above 10%. I play basketball at a decent level and I'm a top level manwhore.

I'm currently working on rehabbing a bad lower back, so I can do very little lower body work. A real shame as squatting and DLing are two of my favorite lifts.
I'm neither bulking or cutting per se, though over the past six months my weight has prety much stayed constant but bodyfat has dropped noticeably. As for goals, I'm pretty pleased with my current size, though I'll hopefully be adding a bit of muscle over the next years. Slowly though - I need to stay mobile for my sports and I need to stay leanish for the sluts.
Here are two pics, one from September and one from June, just to give you an idea of my progress.




That's the kind of progress I hope to keep up - dropping some BF while adding some muscle.

I train somewhere between three and four times a week (depending on splits), with hoops practice twice a week, during the season I try to get in a cardio session as well.
I don't follow any programs as such though I've picked up a little here and there and added it together to make up a style that fits me. I usually work in the 3-6 rep range, and rarely go to absolute failure (I train alone). That also means no assisted reps off course. I keep my rests low and use a bit of rest/pause something I've recently gotten very fond of - especially on pull up variants.
I do very very little isolation work and focus more or les all my workouts around dips, pullups and/or squats/deadlifts (when healthy).
My strongest lifts, I'd say, are dips and yates rows, but pullups are moving up fast.
My worst lifts are bench (but I don't give a shit - I bench very rarely) and squats. I've still nail the technique on RDLs as well.
Finally supplements, I can be quite a nutter on the stims and have a very high tolerance (read: my adrenals are fried), apart from that, I'm on the usual stuff that everybody else is. Slowly trying to cut down to a more basic approach to supplements.
Oh yea and did I mention, I like to talk about me?

good progress from those two pics

You also forgot to mention that you are a stunt double for a Hollywood Actor.

New journal, nice intro, birthday in july, gotta party like its 1999...

Will be watching closely as usual

Dont forget to post pics of the compulsary Pose - The ass shot!

Rab wrote:Dont forget to post pics of the compulsary Pose - The ass shot!

wasnt that only for Bison when on the Red Wine?..which prob means he has one for each day?

No. It was agreed that whenever ANY of the elite post up new pics, they mst include the compulsary pose

Rab wrote:No. It was agreed that whenever ANY of the elite post up new pics, they mst include the compulsary pose

As one of the Admin of the board I deem this to be The Law.

LOL

Canuck wrote:New journal, nice intro, birthday in july, gotta party like its 1999...

Will be watching closely as usual

You were sort of asking vagueish questions about the pullups I do in the other journal, eh? Be happy to explain if you have questions.

Yah mate,

Just wondering how you managed to get some many pull up variations in a row,

or do you have a machine that has it all ready for ya...

& do ya R/P it then switch to norm?

Canuck wrote:Yah mate,

Just wondering how you managed to get some many pull up variations in a row,

or do you have a machine that has it all ready for ya...

& do ya R/P it then switch to norm?

With a little creativity I can do those five kinds of pullups using the bars at my gym. There's a close hammer on one side and a curved bar on the other. I hold on to where the curved bar is attached to the frame for the wide hammers. The rest of the variants are just a matter of space between hans and grip.
I prefer doing 5 variants to doing 5 set of one kind, to hit the muscles from different angles so to speak. I always arrange them with my weakest variant first and the strongest last.
I've just recently started R/Ping and I'm really enjoying it, most of the time I'll just R/P, but sometimes I throw in set reps. Also depending on the rest of my workout - I don't want to completely kill myself R/Ping if I got a bitch of a workout ahead of me.
As somebody said R/P works really well with pullups and it's fun too.
Hope that covers it.

Rilla wrote:I ... focus more or less all my workouts around dips, pullups and/or squats/deadlifts

as should everyone imo. Add in presses too and you're good to go

I prefer doing 5 variants to doing 5 set of one kind, to hit the muscles from different angles so to speak.

Yah I've noticed myself doing that recently, maybe I subconsciously picked up on it because my plan was to just do 2 variants, but now I have a bunch of things thrown in, but have to impramavize a little more in mee wee lil' gym.

health4ni wrote:

Rilla wrote:I ... focus more or less all my workouts around dips, pullups and/or squats/deadlifts

as should everyone imo. Add in presses too and you're good to go

I do some presses as well, usually one arm DB or HC->PP.

Canuck: The key for me is not the number of variants I can think of, it's just the variation. I could probably do without the wide hammers and the close chins for example, but I feel the way I've got it set up now works very well. Because my close grip chins are so much stronger than the other variants, I can do those last, and still have decent strength.

Rilla wrote:Canuck: The key for me is not the number of variants I can think of, it's just the variation. I could probably do without the wide hammers and the close chins for example, but I feel the way I've got it set up now works very well. Because my close grip chins are so much stronger than the other variants, I can do those last, and still have decent strength.

Another reason is this study:
Antonio. J. Nonuniform response of skeletal muscle to heavy reistance training: can bodybuilders induce regional hypertrophy? J. Strength Conditioning Research 14(1):102-113. 2000.

http://apt.allenpress.com/perlserv/?req ... 2.0.CO%3B2

Which is part of the reason I like to vary it up a little for each muscle group.

The quest for the titan traps and bicep peak continues...

looking buff

Canuck wrote:

Rilla wrote:Canuck: The key for me is not the number of variants I can think of, it's just the variation. I could probably do without the wide hammers and the close chins for example, but I feel the way I've got it set up now works very well. Because my close grip chins are so much stronger than the other variants, I can do those last, and still have decent strength.

Another reason is this study:
Antonio. J. Nonuniform response of skeletal muscle to heavy reistance training: can bodybuilders induce regional hypertrophy? J. Strength Conditioning Research 14(1):102-113. 2000.

http://apt.allenpress.com/perlserv/?req ... 2.0.CO%3B2

Which is part of the reason I like to vary it up a little for each muscle group.

The quest for the titan traps and bicep peak continues...

Yes yes yes. VARIATION is the key (esp to naturals).

There are 7 parts to the deltoid not just 3... so varying movements that hit those muscles for example is hugely important.

Decent session today, nothing too impressive.

T=0
Core/back rehab:
Added two more exercises today, for a total of 7 exercises, three sets each.

Windmills:
3x10x6kg

One arm DB press:
3x30kg
3x5x28kg

Pullups (rearranged my circuit to put sternums first) all done at BW+10kg, R/P to ten reps:
Sternums: 5/2/2/1
Wide supinated: 5/2/3
Wide hammer: 5/2/2/1
Close hammer: 5/3/2
Chins: 6/3/1

Dips:
5xBW
5xBW+10kg
5xBW+25kg
1xBW+40kg (felt crazy weak, absolutely no more reps there)
5xBW+30kg
10xBW

T=1hr06

Took a bit longer than I'd like - it felt like I hit a wall halfway through the pullups, and it was a struggle from then on.
Not too happy with the dips.
Got a crazy pump though.

I cant focus on reading your workout for looking at the hunk of man in the avatar

What went wrong at the half wy mark? Pullups look good still.

Rilla, being an ignorant woman n all the mental image I get when people write windmills is very different to what I imagine is done in company, fully clothed in a gym.

So, enlighten me, what are windmills?

GymBunny wrote:Rilla, being an ignorant woman n all the mental image I get when people write windmills is very different to what I imagine is done in company, fully clothed in a gym.

So, enlighten me, what are windmills?

Hold DB, swing arm in circles.

Thanks Rab, not sure what went wrong, the pullups just started to feel extremely hard (mostly the wide hammer set). Also strength on dips was blergh-ish. I also had to take waaay too long rests for my liking, simply because strength wasn't there.

That simple eh? Should have guessed. Sorry its all the smutty pictures rab keeps posting that make me think of less....polite...interpretations.

I take these are done for shoulder rehabilitation or some such thing?

Yeah, I know stupid question night bear with me.

Yea to warm up shoulders and strengthen the ro-cuff. Haven't had shoulder problems since I started doing them.

Back is really acting up today.
Also, in addition to the usual tightness, it feels like a stinging pain on the left leg where the hammies and glutes meet. It also sort of pulls halfway down the back of the leg.
Skipping hoops today, might have to skip weights tomorrow as well.

join the club...