yeah i need to buy some powder, i already eat tons of meat, just cant afford to increase it even more.baggs wrote:
I actually caved in today and ordered Whey Protein in bulk mix, i'd tried to go the route of consuming my protein via my daily diet but tbh it's getting expensive and awkward.
Also, i've been doing some work on the cut of my pecs recently, thats hard fucking work eh!
I got mine at www.bulkpowders.co.uk.
2.5kg 82% Whey Protein for £24.75 delivered. I was going to get the Holland & Barrett stuff but i heard that gave bad wind and other ill effects, this stuff seems solid.
2.5kg 82% Whey Protein for £24.75 delivered. I was going to get the Holland & Barrett stuff but i heard that gave bad wind and other ill effects, this stuff seems solid.
I use this whey:
somtimes this one too...
*** mmmm bouts to eat my protein powder mixed w/ oatmeal (meal 2)
somtimes this one too...
*** mmmm bouts to eat my protein powder mixed w/ oatmeal (meal 2)
Last edited by SonderKommando (2010-01-19 07:09:10)
Heh, I guess I'm still 'natural' if you could call it that lol
Just got home from the gym, did my first 'real' shoulder/back workout (Thanks SonderKommando!!), it was great.
Also tried something new with my dips - 4 seconds upward motion, 8 seconds down - 4sets of 8 reps. Killer!
Just got home from the gym, did my first 'real' shoulder/back workout (Thanks SonderKommando!!), it was great.
Also tried something new with my dips - 4 seconds upward motion, 8 seconds down - 4sets of 8 reps. Killer!
It's really great to read about your progress and how serious you are taking it, and you're enjoying it too!Jebus wrote:
Heh, I guess I'm still 'natural' if you could call it that lol
Just got home from the gym, did my first 'real' shoulder/back workout (Thanks SonderKommando!!), it was great.
Also tried something new with my dips - 4 seconds upward motion, 8 seconds down - 4sets of 8 reps. Killer!
I've already noticed loads of progress. When I joined the gym (let's say, september) and decided to take it seriously I could do a benchpress with maybe 5KGS on it. I can do 40-45KGs(90-100lbs) now (not for a complete set, but w/e) It's the progress
Last edited by Jebus (2010-01-19 13:10:01)
Sonder have you tried FPS brain?
http://www.fpsbrain.com/?switchLanguage=english
http://www.fpsbrain.com/?switchLanguage=english
^ fuck yes. Baggs is right. I love seeing people making gains! Just call me Sonder for short brotha. Seriously, dont hesitate to ask any time for help or tips. You can hit me up on xfire and steam as well... xfire=sonderkommando22 and Steam is James322Jebus wrote:
I've already noticed loads of progress. When I joined the gym (let's say, september) and decided to take it seriously I could do a benchpress with maybe 5KGS on it. I can do 40-45KGs(90-100lbs) now (not for a complete set, but w/e) It's the progress
no... lol. is this a joke .sup?
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Edit, also tonight is leg day... I hate/love leg day...Gonna max my squats tonight.
Leg workout is typically
Squats (deep)
15 reps
12 reps
10 reps
8 reps
6/4/MAX
Jump squats
12 reps
10 reps
8 reps
Standing Calf Raises (smith Machine)
15 reps
12 reps
10 reps
8 reps
Seated Extensions
12 reps
10 reps
8 reps
Hamstring Curls
12 reps
10 reps
8 reps
Leg Press
12 reps
10 reps
8 reps
Seated calf raises (calf horse)
10 reps
8r reps
6 reps
Last edited by SonderKommando (2010-01-19 13:21:52)
sry, I wanted to resist but...SonderKommando wrote:
no... lol. is this a joke .sup?
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GL with the workout progress everyone!
I've been doing a great exercise for my pecs for the past few weeks;
1. Take a couple of plates, 2.5kg each for example and put them together.
2. Place them between your palms and press together to keep them in place, so you are now holding the plates on a vertical axis. (If you were to release the pressure, the plates would drop to the floor.)
3. Now, stand and hold the plates in front of your face (about neck/chin height i guess) so your arms are compressed in and hold it.
4. Slowly push the weight forward, keeping them level with your start point (helps to do this in the mirror).
5. The position you should achieve is that your arms are now straight and you are still clamping the plates between your palms.
6. Return the plates back to the start position and repeat the exercise as neccessary.
I vary on this and lower the height at which i hold the plates and it hits on the respective parts of your pectorals and also works other muscle groups rather well. I'm finishing my chest workout with a 7.5kg load at the moment and it's hard work then.
Give it a try and post your results.
1. Take a couple of plates, 2.5kg each for example and put them together.
2. Place them between your palms and press together to keep them in place, so you are now holding the plates on a vertical axis. (If you were to release the pressure, the plates would drop to the floor.)
3. Now, stand and hold the plates in front of your face (about neck/chin height i guess) so your arms are compressed in and hold it.
4. Slowly push the weight forward, keeping them level with your start point (helps to do this in the mirror).
5. The position you should achieve is that your arms are now straight and you are still clamping the plates between your palms.
6. Return the plates back to the start position and repeat the exercise as neccessary.
I vary on this and lower the height at which i hold the plates and it hits on the respective parts of your pectorals and also works other muscle groups rather well. I'm finishing my chest workout with a 7.5kg load at the moment and it's hard work then.
Give it a try and post your results.
I'm not sure if I'm understand you right baggs, would this be the pause position?
Another question I have, in my gym there's some kind of seated power rack, on which I sometimes do the following exericse, with a long bar/grip I'll pull the weights down and try to bring the bar almost to my neck(behind my head). I hope you guys understand what I'm trying to explain.
What exactly does this exercise train, any experiences with it? I'm guessing primairly the back region?
Another question I have, in my gym there's some kind of seated power rack, on which I sometimes do the following exericse, with a long bar/grip I'll pull the weights down and try to bring the bar almost to my neck(behind my head). I hope you guys understand what I'm trying to explain.
What exactly does this exercise train, any experiences with it? I'm guessing primairly the back region?
Sounds like a smith machine.. That is basically military press behind the head, works shoulders and traps
** squat max @ 365lbs tonight
** squat max @ 365lbs tonight
If you mean this with a smith machine, it's not.
It's like a tower of weights, 4 sides with weights, on which you can attach different grips/handlebars etc.
Actually, it doesn't really matter :p because that's the name of the exercise, but I'm wondering how deep I should go? I end up just not touching my neck/back mostly
It's like a tower of weights, 4 sides with weights, on which you can attach different grips/handlebars etc.
Actually, it doesn't really matter :p because that's the name of the exercise, but I'm wondering how deep I should go? I end up just not touching my neck/back mostly
this?
Lat pulldowns ftw
Lat pulldowns ftw
dono if it was answered already in this thread. what is the best to eat after a workout? without supplements
Something protein laden, you need protein to repair muscle damage from working out. So meat, fish etc... nuts can provide protein and dairy products also. You just need to main line some protein.menzo wrote:
dono if it was answered already in this thread. what is the best to eat after a workout? without supplements
It works out you need about 3g of protein per kg you weigh. And you usually want to spread your protein intake out over the course of the day.
^ this. You need something that is digested quickly after working out.. so try to avoid beef/pork... Chicken and fish are good, but egg whites will be digested the quickest.baggs wrote:
Something protein laden, you need protein to repair muscle damage from working out. So meat, fish etc... nuts can provide protein and dairy products also. You just need to main line some protein.menzo wrote:
dono if it was answered already in this thread. what is the best to eat after a workout? without supplements
It works out you need about 3g of protein per kg you weigh. And you usually want to spread your protein intake out over the course of the day.
ok tnxSonderKommando wrote:
^ this. You need something that is digested quickly after working out.. so try to avoid beef/pork... Chicken and fish are good, but egg whites will be digested the quickest.baggs wrote:
Something protein laden, you need protein to repair muscle damage from working out. So meat, fish etc... nuts can provide protein and dairy products also. You just need to main line some protein.menzo wrote:
dono if it was answered already in this thread. what is the best to eat after a workout? without supplements
It works out you need about 3g of protein per kg you weigh. And you usually want to spread your protein intake out over the course of the day.
i have some tuna salad, has about 25g of protein in it, then later a steak or something.
Yep, that's the one. I'm doing them behind my head right now.. I'm not sure if that's the best way reallySonderKommando wrote:
this?
http://www.bodybuilding.com/exercises/e … m/10_1.jpg
http://www.bodybuilding.com/exercises/e … l/10_2.jpg
Lat pulldowns ftw
You can do it either. Personally I like to the front, you get a longer pull down and that gives a longer contraction of your lats. I love back day too, Im starting to get that \_/ shaped frame like a mofo from my lats getting bigger, they're like fucking wings. Also, bent barbell rows for lats areJebus wrote:
Yep, that's the one. I'm doing them behind my head right now.. I'm not sure if that's the best way reallySonderKommando wrote:
this?
http://www.bodybuilding.com/exercises/e … m/10_1.jpg
http://www.bodybuilding.com/exercises/e … l/10_2.jpg
Lat pulldowns ftw
I guess I'll switch them around, to get some more variation
I really should start running again.. As you might know I quit handball (was pretty intensive, 4x2hour training a week) and cut back to pretty much no sports at all. Then I joined the gym, but since then (about 6 months) I haven't really worked on my condition/endurance anymore. I used to be able to run 5KM in slightly more than 20 minutes, which was fine I guess.. I wonder how much it would be right now lol.. I just can't find the time/motivation to go outside to run.. I have too much school wrok etc, *sigh*
I really should start running again.. As you might know I quit handball (was pretty intensive, 4x2hour training a week) and cut back to pretty much no sports at all. Then I joined the gym, but since then (about 6 months) I haven't really worked on my condition/endurance anymore. I used to be able to run 5KM in slightly more than 20 minutes, which was fine I guess.. I wonder how much it would be right now lol.. I just can't find the time/motivation to go outside to run.. I have too much school wrok etc, *sigh*
sigh, I hate running too. I'm bulking right now so I do cardio like three times a week. Just do about 30 min on the treadmill @ high inline.. Or the stairmillJebus wrote:
I guess I'll switch them around, to get some more variation
I really should start running again.. As you might know I quit handball (was pretty intensive, 4x2hour training a week) and cut back to pretty much no sports at all. Then I joined the gym, but since then (about 6 months) I haven't really worked on my condition/endurance anymore. I used to be able to run 5KM in slightly more than 20 minutes, which was fine I guess.. I wonder how much it would be right now lol.. I just can't find the time/motivation to go outside to run.. I have too much school wrok etc, *sigh*
Well, I only really have the time to hit the gym twice a week (last year at school - quite some work), by the time I get back from the gym, eating, etc. it's usually around 7PM already and it's hard to get motivated to get any work done then.
That's why I kinda neglect cardio in the gym. I'm building muscle now, but I'm really not wanting the 'big' muscle, just a nice defined look, if you know what I mean lol.
That's why I kinda neglect cardio in the gym. I'm building muscle now, but I'm really not wanting the 'big' muscle, just a nice defined look, if you know what I mean lol.