Ive been squatting- conjugate programme based on WS.

[Varven]

Only managed to get in 20 mins cross trainer ... knee feels a wee bit dodge after Mondays 3RM squat.. fingers crossed.. hopefully itll be ok in a coupla days.

[Varven]

Thursday was by far the worst workout I HAVE EVER had. It was chest and biceps

Flat BB Bench

40 1x15

50 1x12

60 1x6 couldnt push anymore.. just quit for some reason.

70kg 1x6 negatives: spotter helps me raise the bar, i do a slow controlled negative.

Incline db bench

31.5 1xF

29 1xF yeah I normally get 4 sets of 6 - 10 reps at these weights

26.5 1x8, 1x5,

23.5 1x8

DISASTROUS chest workout.

I have no idea why my chest lags behind so much. All other body parts are steadily developing, with chest Im always stuck, no increases whatsoever.

Bicep curls

32.5kg 1x8 , 1x5, 1x5 new weight

12kg hammer curls 1x10 ,1x10 , 1x10

[Varven]

Friday was back, its normally back and triceps but since triceps got worked on thursday with chest.. i decided to give them a break.

Wide grip Chins Superset with narrow grip pull downs. I had a training partner assist me with chins.

WG SS narrow grip pull downs

1x8SS 1x10 @66kg

1x8SS 1x6 @ 66kg.

1x8 SS 1X8 @ 60kg

Cable rows: wide grip, like BB rows.

54kg 1x10 , 1x8, 60 kg 1x6 ... this ex is boring.. im going back to BB rows from next week :wink:

Rack deads, with no straps.

60kg 1x10

100kg 1x8

140kg 1x8

160kg 1x6

180kg 1x4 new weight :grin: could have gotten another rep or two with straps.

decided to call it quits.

Gotta nail 200kgs before the end of the year !

[Ash]

Rack deads, with no straps.

60kg 1x10

100kg 1x8

140kg 1x8

160kg 1x6

180kg 1x4 new weight :grin: could have gotten another rep or two with straps.

decided to call it quits.

Gotta nail 200kgs before the end of the year !

Nice going! :nod:

[jono]

good to see those very heavy rack deads. looks like the diet was really affecting the chest workout? personally chest is the 1st place i lose strength if i take time off etc.

[Varven]

Just an update, I havent been slacking off, ive been down sick !

Last weekend I contracted a case of food poisoning.. its lasted all week, thought it would end sooner.

Havent had any workouts, diet is off too. Anything i eat is usually out within 30 mins.

Im living off electrolyte replacement drinks prescribed by doc and a few water crackers and yoghurt.

Diet: protein < 10g.

carbs < 100g

Fat < 5g

Dunno how much weight ive lost.. i know ive lost a bit of muscle since last week.

supplementing with glutamine.

Im hoping by coming monday I can return to diets and workouts.

[Growth]

Man that sucks!! Setback are always the worst. Hope you bounce back soon mate.

[Big john]

Just an update, I havent been slacking off, ive been down sick !

Last weekend I contracted a case of food poisoning.. its lasted all week, thought it would end sooner.

Havent had any workouts, diet is off too. Anything i eat is usually out within 30 mins.

Im living off electrolyte replacement drinks prescribed by doc and a few water crackers and yoghurt.

Diet: protein < 10g.

carbs < 100g

Fat < 5g

Dunno how much weight ive lost.. i know ive lost a bit of muscle since last week.

supplementing with glutamine.

Im hoping by coming monday I can return to diets and workouts.

man food poisoning sucks

like growth said hope u get better and start pumpin some of that iron again

[jono]

Just an update, I havent been slacking off, ive been down sick !

Last weekend I contracted a case of food poisoning.. its lasted all week, thought it would end sooner.

Havent had any workouts, diet is off too. Anything i eat is usually out within 30 mins.

Im living off electrolyte replacement drinks prescribed by doc and a few water crackers and yoghurt.

Diet: protein < 10g.

carbs < 100g

Fat < 5g

Dunno how much weight ive lost.. i know ive lost a bit of muscle since last week.

supplementing with glutamine.

Im hoping by coming monday I can return to diets and workouts.

you slacker!!

why didnt you go do 50 sets of squats!! that would of cleared it right up!! :grin: :grin:

:twisted: :twisted:

lols, jks man. :pfft: :grin:

well hope things go better this week

[Ash]

Just an update, I havent been slacking off, ive been down sick !

That's not good....

Hope it clears up soon.

[Varven]

Well this week has been good... Im back on track with diet

Today was squat day ! Decided to take it easy as my knee has been a little dodge.. so didnt cane it too hard.. also focussed on form as I get tired and start to slack on low calorie diet.

Squats

40 1x10

60 1x10

80 1x6

90 1x4

90 1x6

95 1x5

80 1x6

Front squat

60 1x8

70 1x8

70 1x8

Iso Lat Leg Press

2pps 1x10

3pps 1x6 failed.. wow what the @#@.. i usually get 10 - 12 reps.

3 ppx 1x8

nope, definitely not breaking into 4 pps today !

Lying leg curls 60kg 1x8, 1x8, 1x8, 1x8.

Overall, decent workout.. no gains as such.. but at least injuries are away and makes a good comeback

damn wish i could eat more !

[Growth]

Good to see you getting back into the swing of things after a setback.

[Simo]

Yeh man quality w/o there, form is no 1 of course.

[Varven]

Thanks guys,

I went and checked out a new gym today - club physical, its up the road from me and seems so cool after working out in a gym with very bare basics. If I get a decent membership premium worked out, il be at Club Physical New Lynn.

[sponge]

*eek*

may be nice but how much do they take from ya? something like almost 20bucks a week isn't it :\

[Varven]

If you pay up front you can get it down to 16$ a week .

Im trying to convince them Im a uni student who has to borrow to live ( Which is true) ... and work out a better deal. Its VERY VERY convenient and close to my home.. but then again one year membership works out exactly 2.5 times over my uni membership rate.

[Varven]

Well today was Chest/Shoulders/Traps/Bis at new gym .

Flat BB Bench

40 1x10

60 1x8

65 1x6

70 1x5

60 1x8

edit: forgot to add in incline db presses:

28kg 1x6, 1x6

26kg 1x10.

seated BB military press

40kg 1x10, 1x10

Hammer Strenght Shoulder press - cool machine, its like db shoulder press..this is the first machine I have ever enjoyed using.

40kg 1x10

50kg 1x6, 1x6,

as you guys can tell.. shoulder work was haphazard as I was experimenting at new gym.

DB shrugs 37kg 1x12, 1x12, 1x12.. took it easy as in 2 days time heavy deads/rack deads will cane traps again.

BB curls

15kg 1x12

30kg 1x10

35kg 1x3

30kg 1x6

Seated DB curls

Id curl 2 10kg dumbells.. till exhaustion.. then pause for 5 breaths and turn it into 1 arm hammer curls.. so i could rest a bit more and cane them.

Did only 3 sets.

Ive been slacking off on BICEP work A LOT.. in the last 4 weeks ive probably done like a total of 20 sets at sub standard weights. Ive been relying on compound back excercises to hit them.

Could some one kick my arse and remind me of what girly small arms ive got and motivate me work harder.

Better yet, give me some pointers on how to develop that peak to the bicep. My biceps are sorta long and thick but no peak at all.

All in All, average workout, im really feeling the restricted diet these days. Cardio is very slack.. exams around the corner. Im quite liking the new gym.. now gotta solve the $$ problem.

[Growth]

Could some one kick my arse and remind me of what girly small arms ive got and motivate me work harder.

Better yet, give me some pointers on how to develop that peak to the bicep. My biceps are sorta long and thick but no peak at all.

What does your back work look like? Since my back work has gotten heavy my biceps have really started to grow, i would make sure that you are really getting in some good back exercises.

As far as the peak goes, if you wish to have short peaky biceps then half curls, or other such partials are the way to go. I would advise that you only do partials though, it could lead to 'midget biceps', very short bis with a high peak, not a good look IMO. It sounds to me that your doing it right, a long bicep is better in the long run, once it starts to really grow then it will look much better than a midget bicep.

[jono]

Could some one kick my arse and remind me of what girly small arms ive got and motivate me work harder.

Better yet, give me some pointers on how to develop that peak to the bicep. My biceps are sorta long and thick but no peak at all.

What does your back work look like? Since my back work has gotten heavy my biceps have really started to grow, i would make sure that you are really getting in some good back exercises.

As far as the peak goes, if you wish to have short peaky biceps then half curls, or other such partials are the way to go. I would advise that you only do partials though, it could lead to 'midget biceps', very short bis with a high peak, not a good look IMO. It sounds to me that your doing it right, a long bicep is better in the long run, once it starts to really grow then it will look much better than a midget bicep.

peak is all about where the muscle inserts thus the length of the muscle. its genetic.

[deegee]

I think having a good natural peak is genetic though I have found concentration curls have helped develop more of a peak for me

[Growth]

peak is all about where the muscle inserts thus the length of the muscle. its genetic.

No doubt insertion points play a part with what the muscle looks like but how you train it will also affect it.

[jono]

peak is all about where the muscle inserts thus the length of the muscle. its genetic.

No doubt insertion points play a part with what the muscle looks like but how you train it will also affect it.

im pretty sure you can only make a muscle BIGGER by training not change its shape. if you make you bi bigger... when you flex it may appear the peack is more..

[Marcus]

DC has talked about extreme stretching for changing the lat insertions but believes you have a better chance of changing before 25 (I think).

It's an interesting topic though by all means.

[jono]

DC has talked about extreme stretching for changing the lat insertions but believes you have a better chance of changing before 25 (I think).

It's an interesting topic though by all means.

the only way to change an insertion is surgery or a tear off the bone

[Varven]

Could some one kick my arse and remind me of what girly small arms ive got and motivate me work harder.

Better yet, give me some pointers on how to develop that peak to the bicep. My biceps are sorta long and thick but no peak at all.

What does your back work look like? Since my back work has gotten heavy my biceps have really started to grow, i would make sure that you are really getting in some good back exercises.

As far as the peak goes, if you wish to have short peaky biceps then half curls, or other such partials are the way to go. I would advise that you only do partials though, it could lead to 'midget biceps', very short bis with a high peak, not a good look IMO. It sounds to me that your doing it right, a long bicep is better in the long run, once it starts to really grow then it will look much better than a midget bicep.

Back work: BB rows, Lat Pull downs wide grip/narrow grip, wide grip chins, deadlifts, rack deadlifts.

I actually do like at the most 3 half-hearted sets of bicep curls, they grow almost exclusively cause of all the back work.