The Title of the Journal

[rose]

And in the next few days I'll start taking one more Mutant Mass shake between lunch and dinner. What do you think?

My motto is eat more food. I'm a fan of red meat :pray: :pfft:

I recently ditched my two protein shakes in favour of red meat (breakfast and post workout etc). It's currently a work in progress. I know nothing about Mutant Mass, sorry. But I'd still opt for food.

[Specter]

24inches

Great, now I know how large I want my thighs to be :-)

huh?...thighs? :pfft:

[Peachy]

24inches

Great, now I know how large I want my thighs to be :-)

huh?...thighs? :pfft:

:shock:

[Daniil]

Thanks for the advice, rose. I can't cook red meat, however. It always turns out like rubber. And yeah I tried cooking it for a short time but still got rubberish result.

Peachy, I thought you've found out already? :wink:

Today I decided that my knee has healed.

1. Front Squats
   5 sets of 12 reps
   Weight = 60 kg
   
2. Leg Extensions
   5 sets of 12 reps
   Weight = 82 kg
   
3. Incline Barbell Press
   3 sets of 9 reps at 45°
   2 sets of 9 reps at 30°
   Weight = 67.5 kg
   
4. Incline Dumbbell Flys
   3 sets of 12 reps at 45°
   2 sets of 12 reps at 30°
   Weight = 12.5 kg
   
5. Dumbbell Pullovers
   5 sets of 15 reps
   Weight = 14 kg
   
6. Reverse Crunches
   5 sets of 25 reps
   
7. Seated Twists
   5 sets of 40 reps

I got a belt a long time ago but only tried it today. It needs to be broken in, but I like it. It's an Ironman belt.

[rose]

:pfft: at rubber! Good news about the knee, did it hold up OK?

[jono]

nice work on the front squats :nod:

[Daniil]

:pfft: at rubber! Good news about the knee, did it hold up OK?

Yeah but ran into another problem: due to me being relatively new to A2G Squats, I strained my lower back. Don't know what to do with that. Should I not do them as deep or something?

nice work on the front squats :nod:

Thanks :-) Trying to stress the quadriceps and not let my ass grow, ha-ha.

[rose]

Bummer. Check your technique, in particular the bottom section "Common Squat Problems". And this. There's bound to be other info around but StrongLifts never fails me. Check the Powerlifting sub-forum on here too.

[jono]

:pfft: at rubber! Good news about the knee, did it hold up OK?

Yeah but ran into another problem: due to me being relatively new to A2G Squats, I strained my lower back. Don't know what to do with that. Should I not do them as deep or something?

nice work on the front squats :nod:

Thanks :-) Trying to stress the quadriceps and not let my ass grow, ha-ha.

haha i have huge ass muscles :grin: i can almost balance a glass my ass while standing up after a while it stops growing and your legs will explode.. 8)

[rose]

haha i have huge ass muscles

Go the big strong arses! One of my gym mates has started calling me 'pert bum'. When you're doing George Anderson's it's on show for everyone to see! :pfft: :snooty:

[Daniil]

Bummer. Check your technique, in particular the bottom section "Common Squat Problems". And this. There's bound to be other info around but StrongLifts never fails me. Check the Powerlifting sub-forum on here too.

Thanks for the links, they're quite useful. It's weird that one of the links says Front Squats are easier on your lower back because for me it's the opposite. My Squat technique is alright and I rarely have any problems, but I guess I should ask a PT to teach me how to do Front Squats properly.

My ass has been growing faster than my thighs, ha-ha, so I guess soon they should explode as jono says (at least I hope so) 8)

So today I did back and hamstrings. Experimented with fewer sets, want to see if it's as effective.

1. Wide-Grip Chins Behind the Neck
   3 sets of 10 reps
   
2. Close-Grip Chins
   3 sets of 8 reps
   
3. Cable Rows
   3 sets of 12 reps
   Weight = 49 kg
   
4. Wide-Grip Barbell Rows
   3 sets of 10 reps
   Weight = 50 kg
   
5. Lying Leg Curls
   3 sets of 8 reps
   Weight = 55 kg
   
6. Standing Leg Curls
   3 sets of 12 reps
   Weight = 35 kg
   
7. Straight-Leg Deadlifts
   3 sets of 10, 8, 7 reps
   Weight = 90 kg
   
8. Hyperextensions
   1 set of 45 reps
   Weight = 5 kg

[jono]

nice work on the chins :nod:

[Daniil]

Thanks Trying to make my back somewhat wider.

[jono]

Thanks Trying to make my back somewhat wider.

chins will do it 8)

[rose]

Wide-Grip Chins Behind the Neck... Close-Grip Chins...

Nice work Mr Russia 8)

Trying to make my back somewhat wider.

chins will do it

:nod: If you can do 3 sets of 10, personally I'd start adding weight...

[Draft]

I find I arch my back alot more doing front squats, main reason I cut them until I can get a PT to check my form.

[jono]

I find I arch my back alot more doing front squats, main reason I cut them until I can get a PT to check my form.

if you are used to doing back squats and go right into front squats..

with squats your hips are going back and down.. but fronts require a much more straight down line.. so if you try to do the same thing as you did in squats your torso will have no choice but to come forward and you will end up losing the bar.

[Daniil]

Thanks for the support guys Yeah I was thinking about adding weight to Wide-Grip Chins as well, but not yet to Close-Grip ones.

A question about Front Squats: is it acceptable for my knees to go well over the toes during them? Because I try to keep the knee in the place as much as possible. Maybe that is what causes the problem.

I decided to take a picture of something resembling Front Lat Spread just to be able to make comparisons in the future. I have no idea how to pose :oops:

I also set myself a goal for this year: Deadlift twice my own weight ten times. I know it has little to do with bodybuilding but I think it would be cool.

[jono]

Thanks for the support guys Yeah I was thinking about adding weight to Wide-Grip Chins as well, but not yet to Close-Grip ones.

A question about Front Squats: is it acceptable for my knees to go well over the toes during them? Because I try to keep the knee in the place as much as possible. Maybe that is what causes the problem.

I decided to take a picture of something resembling Front Lat Spread just to be able to make comparisons in the future. I have no idea how to pose :oops:

[attachment=0]crap quality ii.jpg[/attachment]

I also set myself a goal for this year: Deadlift twice my own weight ten times. I know it has little to do with bodybuilding but I think it would be cool.

with front squats your knee is going to travel further forward than it would doing back squats.. (due to you hips having to go straight down)

just remember for any form of squats never 'bounce' at the bottom of the movement.. every inch should be slow and controlled.

its always good to take progress pics. keep up the good work mate 8)

[rose]

Yeah I was thinking about adding weight to Wide-Grip Chins

8) Good rule of thumb is when you hit ten on the first set, add weight. KUTGW Mr Russia :nod:

[Travel Express]

Workout's look strong Daniil, keep up the good work.

[Daniil]

Thanks for all the input, I'll definitely keep up the good work :-)

So lately (for the past six weeks or so) my diet was shit and so was training. I'll try to get it all sorted starting this week. My Tuesday session was as follows:

1. Incline Barbell Press
   3 sets of 10 reps at 45°
   Weight = 67.5 kg
   
2. Incline Dumbbell Press
   3 sets of 10 reps at 45°
   Weight = 21 kg
   
3. Incline Dumbbell Flys
   3 sets of 10 reps at 45°
   Weight = 12.5 kg
   
4. Dumbbell Pullovers
   3 sets of 10 reps
   Weight = 15 kg
   
5. Leg Extensions
   5 sets of 12 reps
   Weight = 89 kg
   
6. Leg Raises
   3 sets of 25 reps
   
7. Seated Twists
   3 sets of 40 reps

So lower number of sets proved to be as effective in terms of getting muscles sore for days to come (although I did increase the intensity which may have contributed to that), so I'm going to do keep on doing about three sets.

Today was probably the shittiest session ever.

1. Wide-Grip Chins Behind the Neck
   3 sets of 10
   Weight = 5 kg
   
2. Close-Grip Chins
   2 sets of 7 reps
   
3. Standing Leg Curls
   3 sets of 10 reps
   Weight = 40 kg
   
4. Seated Leg Curls
   3 sets of 10 reps
   Weight = 42 kg
   
5. Leg Raises
   5 sets of 25 reps

Am looking forward to Saturday session.

[jono]

we all have bad workouts now and then.

keep it up and all will work out :nod: 8)

[rose]

So lately (for the past six weeks or so) my diet was shit and so was training. I'll try to get it all sorted starting this week... Today was probably the shittiest session ever

:-s What's up Mr Russia? Hope you get it sorted.

If you're doing weighted wide grip pull-ups I wouldn't be surprised your chins are down? You still did 3 sets of ten wide :clap: So if it were me I'd try adding more weight next time 8)

[Daniil]

Ah I just had so little time for the workout but I decided to go anyway, I think it was better than nothing. As for my past six weeks, I don't know why, but I went only twice a week (or even once at times), it took me so long to rest. I guess it's just the drug I'm on, but I'll finish with it soon. Diet and all is good now 8)

Arm day.

1. Weighted Dips
   3 sets of 12 reps
   Weight = 15 kg
   
2. Preacher Curls
   3 sets of 10 reps
   Weight ≈ 25 kg
   
3. Triceps Cable Pressdowns
   3 sets of 12 reps
   Weight = 45 kg
   
4. Incline Dumbbell Curls
   3 sets of 10 reps
   Weight = 11 kg
   
5. One-Arm Triceps Extensions
   3 sets of 12 reps
   Weight = 5 kg
   
6. Concentration Curls
   3 sets of 10 reps
   Weight = 10 kg
   
7. Leg Raises
   3 sets of 25 reps

I think next time I'll be doing Weighted Dips with 16.25 kg. Preacher Curls with EZ bar, Larry Scott style (palms not facing each other, which puts even more stress on wrists than a straight bar, but all good), could really feel my lower biceps work, liked it.

When I arrived in New Zealand, I bought a notepad to use it as a training diary, and now it has only a couple of unused pages. Cool stuff, can track what I did half a year ago.

Recently I have discovered that I actually have some V-taper, and took a "Front Lat Spread" picture. Now I did same thing viewed from back.