Two_phats Training

[two_phat]

...Will swap back to Incline DB press which is wicked for growth/shape.

oh really? whys that?

[TheGus]

Good shit on the squats! Nice improvement. 100's not that heavy ay? :grin:

[biggurl27]

...Will swap back to Incline DB press which is wicked for growth/shape.

oh really? whys that?

Don't get me wrong flat bench is all good compound for size and strengh and I think best to do combination and mix it up every 3-6 weeks. Bench will mostly grow lower pecs whereas DB Press will do the lot, you can get a better ROM, utilise stabilizing muscles and get a better inner/mid pecs. I don't seem to get dodgy shoulders from DB's as I do from bench.

[two_phat]

oh I meant why the incline?

I use a lot of the DBs at the moment anyway - easier if you don't have a spotter as well!

[two_phat]

Good shit on the squats! Nice improvement. 100's not that heavy ay? :grin:

Yeah I'm looking forward to my next legs w/o - hopefully will be able to up it some more again

[biggurl27]

oh I meant why the incline?

I use a lot of the DBs at the moment anyway - easier if you don't have a spotter as well!

Incline I get better size on upper pecs

[two_phat]

2.12.08

Back

Pull ups

1 x 7

2 x 7 (failure) @ 6 Plates assisted

Levered Lying Row (incline)

1 x 12 @ 25kg

1 x 10 @ 35kg

1 x 8 @ 40kg

1 x 8 @ 25kg (dropset from 40kg)

Seated Cable Row

1 x 12 @ 50kgs

1 x 10 @ 63.5kgs

1 x 8 @ 63.6kg, 45.5kg, 32kg (dropset)

1 x 13 @ 50kg (failure)

BB Curls 21's

3 x 21s @ 20kg

Seated DB Curls super w/ Hammercurls

2 x 8 reps for each exercise @ 7.5kgs

Got an amazing pump from biceps today - could feeling it building during my back workout but after the 21's they felt extremely pumped. Pretty good workout but didn't get any cardio in at the end :oops:

[biggurl27]

Yeah those 21's are some nasty shit. Sure you could do 10kgs for your DB curls ss with hammers?

[laurasaur]

solid workout

[two_phat]

Yeah those 21's are some nasty shit. Sure you could do 10kgs for your DB curls ss with hammers?

Possibly, I was going to go with 9kgs - but 8 through to 11 were being used and I couldn't b bothered waiting. The downfalls of going at peak time I guess..

[biggurl27]

Let you off then :grin:

[two_phat]

3.12.08

Shoulders

DB Shoulder Press

1 x 15 @ 15.5kg

2 x 9 @ 20kg (failure)

1 x 6 @ 20kg (failure)

Hanging Leg Raise

3 x 20 @ 5kg DB between feet.

Military Press

1 x 10 @ 30kg

1 x 4 @ 40kg (failure - tried 2 times to get a 5th but just couldn't get it up)

1 x 6 @ 30kg

V-ups w/ Medicine ball

3 x 10

Didn't do a huge shoulders workout cos the rest of my body is feeling pretty sore - also didn't have a huge amount time, had to ref a kids soccer game before hand.

Took some pics today so gonna post them up soon when I pluck up the courage! :shifty:

[Flamer]

Just post pics - will get you some helpful feedback (just ignore the nob comments)

[two_phat]

[two_phat]

hmm...ok so how do you post a pic??

[biggurl27]

Just post a reply, and down below by "options" click on right tab "upload attachment", browse, then add file

[two_phat]

Well here they are....

This is after around 6 weeks (maybe less) of training..

its now I have put them up here I really have become critical of certain aspects of my body.

Didn't bother putting legs up cos there's nothin to 'em yet.

[biggurl27]

Good shit TP for posting up your pics! Definately see some muscles coming along there, some width in your lats, some difinition coming in your back and bis and delts coming along nicely. Well done!

[teamfatboy]

Jeepers - don't be critical... Like BG says, there's already plenty to be happy with!

Get determined to work on aspects and make them better. Better yet, pick a comp and aim to get yourself from here to there!

Compared to nine-tenths of the population, you're already ahead on points just for working out at all!

[two_phat]

thanks - hopefully I'll see some good improvement in the coming weeks and months.

Legs.

Squats

1 x 15 @ 60kg

1 x 10 @ 90kg

1 x 6 @ 110kg (depth wasn't great here)

2 x 12 @ 80kg

Lying Hamstring Curls

1 x 15 @ 80lbs

1 x 9 @ 100lbs (failure)

1 x 7 @ 100lbs (failure)

1 x 12 @ 80lbs

Standing Calf Raises

1 x 15 @ 120kg

2 x 12 @ 160kg

1 x 10 @ 160kg

Was a good workout - early morning so took a while to get into it. Legs have felt pretty weak all day which is a good feeling.

[biggurl27]

Yep you should see more improvements, you just got to eat well, what are you eating by the way? And would be cool to see improvements on your weights each week. I try to bust out one PB at least per week as a goal.

[two_phat]

yeah every w/o i try to beat the last w/o - either with reps or weight. sometimes happens, sometimes doesn't.

This would be an average day for me, eating wise:

Morning: Oats + Protein Shake

M. Snack: Varies a bit - sometimes almonds, or a banana, occasionally some crackers n cheese (its all they put out in our staffroom! but getting better here)

Lunch: Brown rice, veges, tuna

Afternoon: can of tuna, maybe some almonds*.

Dinner: Usually chicken or salmon, with a salad or veges. occasionally throw a bit of rice in there*

Post W/O: Protein shake

* these are only on big workout days - usually legs. I try to eat a lil more on these days.

[two_phat]

8.12.2008

Flat DB Bench

1 x 15 @ 20kg

1 x 10 @ 29kg

1 x 8 @ 32kg - only just, this last rep took 4eva to get up!

1 x 8 @ 25kg

Incline DB Bench

2 x 10 @ 22.5kg

1 x 9 @ 22.5kg (failure)

Flat DB Flys

1 x 15 @ 11kg

2 x 8 @ 15.5kg - was getting quite tired at this stage. had a long day at work.

Decline BB

1 x 20 @ 20kg

1 x 10 @ 50kg

1 x 8 @ 50kg

Tricep Superset x 3. Just used cable pull down and overhead DB press. Was pretty good and my arms were shattered after them. didn't write down the weights for some reason. I also left my keys in the gym and took a solid 10 minutes to find them - frustrating!

[biggurl27]

haha crack up new avatar TP! Diet looks Ok but you could sling in a couple more shakes AM and post w/o :nod: Mmmmm cheese

[Pseudonym]

Nothing wrong with those photos, mate. And is that after just 6 weeks? You've got good arms - especially triceps.