Finally Registered

[Cast Iron]

Hi All

Long time browser......first time poster/register

Though its about time i register and mingle with the crowds.

Name is Steve, and 29 years old.....(the big 30 in a couple weeks eeekk :? )

I have been lifting for just over 3 years, first year was as expected following all those routines in the fitness/muscle mags expecting to gain 10kg of muscle each month. Slowly after waking up and realising building muscle isn't a weekend hobby, started dedicating alot of time and effort. After alot of trial and error i have put together an excellent routine that is giving me the best gains i've had so far, its basically a DC style setup, with training all body parts twice every 8 days, and concerntrating more on the negitives....absolutly swear by the extreme strecthing as it helps reduce DOMS significantly

I'm 176cm tall(short ass), no idea how many feet/inches that is....cause i'm a real kiwi and use the fantastic metric system where everything is out of 100......(Theres another thing to fix Obama :pfft: )

Currently weighting in at 84 kilos at an estimated 10-11% BF, (normally sit around 14-17%) but have been cutting the last couple months for our Raro holiday comming up at the end of April.

Currently on about 2500 calories a day, but will jump back upto 4000 after i return from holiday.

Favourite lift would be the incline DB press, allthough i dont mind the squats these are my least favourite(always nervous before stepping into the squat rack), biggest bummer would be cardio, its the most boring thing on the planet, besides criket....(and womans beach vollyball..... :wink: ).

Anyway Hello all and hope to see you at the vollyball, i mean forum

[Darwinstef]

Welcome Cast Iron, but I don't know about calling 176cm short ass? :pfft: Not sure what that makes me :shifty:

Planning to have a go at competing this year?

[orange]

Raro! That's a great place at the end of April. Take your snorkle!

[knock knock]

Hi Steve, sounds like your well on track. Keep it up.

[Pseudonym]

Hey Steve, welcome. What does your 8-day split look like?

[biggurl27]

Welcome Steve :grin:

[Cast Iron]

Thnaks for the welcomes

I'm not looking at competing as of yet, but getting a little more interested and curious about different things hence joining the site.........

And yes, i'm a major fan of diving, so the regs/snorkle ect are comming to Raro with me, as there are 3 awesome wrecks to dive :grin: .

As far as my routine goes.......

Basically 2 different workouts, i train 3 X per week, Mon, Wed and Fri

Tues, Thurs and weekend are cardio....well supposed to be :roll:

Cycle 1 (rotate the excercises each workout)

Chest..........Incline Press/flat bench.........3 sets

Tri's............Dips, pull downs, close grip bench(only top 3/4) 3 sets Shoulders.....Overhead DB press/lateral raises....3 sets

Back(top).....Overhand pull-ups(wide grip)...EVERY WORKOUT 3 sets

Back(Mid).....Deads....EVERY WORKOUT 3 sets

Abs.............Rope cruches 3 sets

Cycle 2

Quads.........Squat.... EVERY WORKOUT

Hams..........Lunge/Stiff legged deads 3 sets

Calves........Standing raise/sitting raise 3 sets

Biceps.........Standing curl/preacher, hammer curl 3 sets

Forearm.......Forearm curl/reverse forearm curl 3 sets

Abs............Hanging leg raise....EVERY WORKOUT 3 sets

Example

Week 1

Mon....Cycle 1

Wed...Cycle 2

Fri......Cycle 1 (second excercise choice)

Week 2

Mon....Cycle 2 (second excercise choice)

Wed...Cycle 1

So every bodypart is trained twice every 8 days.

The biggest 2 things are 6 sec negatives and as quick as poss positives, and all 3 sets are done using the res/pause method, (for example.....1st set might be 8 reps, 10-15sec rest, 2nd set 4-5 reps another 10-15 sec rest, then the 3rd set might only be 1-2 reps...always to faliure on each set) also extreme streching after each body part trained, took a while to get used to only training 1 excercise per body part per workout, but the results are excellent.

Alot more fatigued than usual, not sure if the routine is too taxing to maintain for weeks on end, or if the cut(reduced calorie intake) has stuffed me, either way stuggling for motivation at present.

Any comments or advice on the routine is welcomed

[Pseudonym]

I've never been a big fan of those sorts of routines. It's always seemed trying to fit too many muscles into one workout means that none get properly worked. But if it's working for you, stick with it.

And yes, i'm a major fan of diving, so the regs/snorkle ect are comming to Raro with me, as there are 3 awesome wrecks to dive .

Ah, you're worth knowing! I just got my dive ticket before Christmas, so I have plenty of questions for you. I'm spending Easter diving up by Kaitaia, and getting my Advanced ticket diving the Canterbury wreck a few weeks after that. Can't wait! \:D/

[Cast Iron]

The Canturbury is a fantastic dive, its completly intact and has landed upright on the bottom.....deep dive though....38 meters to the props from memory. its one of my favorite dives, going though long corridors and into the engine rooms, sonar rooms, missle rooms......truly awesome.....dont forget a big torch, cause once inside the wreck its pitch black apart from the occasional glow from various alien looking plankton(remember the movie Abyss)

Are you doing your advanced at the cowshed, Julia and Shane run an awesome place up there and were the people who bought the frigate and arranged the sinking ect it in deep water cove(they know the wreck inside out), you'll really enjoy yourself.

Might have to catch up for a few dives at some point, PM me if you have any questions ect.

Cool another diver.........

[Pseudonym]

Yep, it's at the Cowshed. Should be a good weekend.

And yes, a torch is next on my shopping list. Gradually getting my gear a little bit at a time (if people think bodybuilding is expensive, they should try diving! :doh:) Is there anything in particular I should look for in a torch?

[Sportsgirl]

Routine looks awesome. I am a BIG fan of upper/lower splits or full body routines. I basically changed the way I looked on those routines - put on a lot of muscle, strength skyrocketed and improved my overall appearance. I spun my wheels on body part splits for years and in 3 years got more results than I did in 6 years with body part splits.

[Cast Iron]

Is there anything in particular I should look for in a torch?

A torch is a torch, but if you can spend a little more money, deff go for a LED rather than bulb type, the light penetrates the water further and you dont go though batteries anywhere as quick.

[poos_n_wees]

Welcome Castiron :grin:

..basically changed the way I looked on those routines - put on a lot of muscle, strength skyrocketed and improved my overall appearance. I spun my wheels on body part splits for years and in 3 years got more results than I did in 6 years with body part splits.

:ditto:

The upper/lower push/pull type of training works for me as well !

[runveerun]

Welcome aboard the board CastIron! Will you be starting a journal??

[Sportsgirl]

..basically changed the way I looked on those routines - put on a lot of muscle, strength skyrocketed and improved my overall appearance. I spun my wheels on body part splits for years and in 3 years got more results than I did in 6 years with body part splits.

:ditto:

The upper/lower push/pull type of training works for me as well !

\:D/

[Small]

..basically changed the way I looked on those routines - put on a lot of muscle, strength skyrocketed and improved my overall appearance. I spun my wheels on body part splits for years and in 3 years got more results than I did in 6 years with body part splits.

:ditto:

The upper/lower push/pull type of training works for me as well !

[Sportsgirl]

..basically changed the way I looked on those routines - put on a lot of muscle, strength skyrocketed and improved my overall appearance. I spun my wheels on body part splits for years and in 3 years got more results than I did in 6 years with body part splits.

:ditto:

is this why im still small :cry:

Yes, you should be taking notes. :pfft:

[Small]

Yes, you should be taking notes. :pfft:

ouch

u big bully

[Cast Iron]

Yes, you should be taking notes. :pfft:

ouch

u big bully

I would normally stand up and fight for ya.....but she might be bigger than me :pfft: