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paul496
Level 0
Join date: Mar 2008
Location: Ireland
Posts: 612
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Right, im workin hard, eating relatiely big, not a fan of fat gain!
Training 6 days a week: I hit bi's, calfs and traps twice a week, i feel they are my weak areas.
Monday:Chest & Bi's
Tuesday:Back & Traps
Wednesday:Triceps & Calfs
Thursday:Biceps
Friday:Shoulders & Traps
Saturday:Rest
Sunday:Legs & Calfs
Brekfeast: 1 & 1/2 scoop optimal nutrition whey + 75g porridge ( 1 fish oil cap and a multivitamin)
meal 2: 130g chickhen/turkey/salmom + 100g whole wheat pasta + and broccoli ( 1 fish oil cap)
meal 3: 4 whole eggs + 100g w/w pasta + spinach
meal 4: (mostly on golf course) 1 &1/2 scoop protein and an energy bar (1 fish oil cap)
pre work out: 1 scoop protein
During session: sip on creatine
post work out: 2 scoops protein & 15g glucose powder + 100g pasta
before bed: 1 & 1/2 scoop protein 1 spoon peanut butter and 1 fish oil cap
I cook all my pasta that im eating for the day in the morning and i add two tea spoons of extra virgin olive oil.
Any thing you see that i could improve please let me know. Thanking you in advance :)
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Rico Suave
Level 1
Join date: Mar 2008
Location: Ontario, CAN
Posts: 374
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Love the hair. Extra 3 for that. Looking good man. Keep up the good work. What is your specific workout like? |
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paul496
Level 0
Join date: Mar 2008
Location: Ireland
Posts: 612
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Do about 4 different exercises per muscle. 15 sets max and rep range 8-12.... I seriously hammer my muscles.
eg. Back:
Chin ups x3 (failure)
Seated rows x4 90kg
Wide grip lat pulll downs x3 80kg
Bent over row x3
One arm rows x2 30kg
Tri's:
Dips (20kg plate on belt) x5
Close grip bench x3
Cable skull crushers x3
Kickbacks x2
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Zelazo
Level 0
Join date: Feb 2008
Location: Connecticut, USA
Posts: 316
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Biceps are lagging, but other than that good job. Nice back defintion..pretty ripped overall. |
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1morerep
Level 4
Join date: Jan 2007
Location: Kentucky, USA
Posts: 748
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you've developed a decent foundation. that's good and something 9 out of 10 people who post here haven't even managed to do so just keep trying to make forward progress. you're going in the right direction..thus far. |
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tedro
Level 1
Join date: Jan 2005
Location: Kansas, USA
Posts: 1911
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Zelazo wrote:
Biceps are lagging.
Hahahahahahahahahaha.
While the OP has a good base for what I assume his age is, he is still small. His biceps aren't lagging. You don't have lagging body parts when you weigh 160 lbs.
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bmitch
Level 0
Join date: Apr 2007
Location: Ontario, CAN
Posts: 1952
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Looking pretty good.. your traps don't look like they're lagging.. but thats just me |
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Zelazo
Level 0
Join date: Feb 2008
Location: Connecticut, USA
Posts: 316
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tedro wrote:
Zelazo wrote:
Biceps are lagging.
Hahahahahahahahahaha.
While the OP has a good base for what I assume his age is, he is still small. His biceps aren't lagging. You don't have lagging body parts when you weigh 160 lbs.
Well in comparison with the rest of his body they just seemed small. Especially because of the size of his triceps. |
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paul496
Level 0
Join date: Mar 2008
Location: Ireland
Posts: 612
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Zelazo wrote:
Biceps are lagging, but other than that good job. Nice back defintion..pretty ripped overall.
Cheers man.
I totally agree with you. Im working real hard to bring my biceps on, i train my biceps with same intensity as anything else, however for some reason there are behind in terms of development in comparison with my other muscles.
It was only last week that i dedcided to hit them twice a week.
My original bicep day looked like this:
Gironda Curls x3
Zotan Curls x3
Single arm cable curls x3
(by now my bi's are completely smoked)
I may do hammer curls x3
** Now on monday im doing:
Incline dumbell curls x5
cable curl x 4
Anyone with advice on how to bring on the biceps, it would be so appreciated |
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paul496
Level 0
Join date: Mar 2008
Location: Ireland
Posts: 612
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1morerep wrote:
you've developed a decent foundation. that's good and something 9 out of 10 people who post here haven't even managed to do so just keep trying to make forward progress. you're going in the right direction..thus far.
Thanks for comment on my foundation
Forward progression on this is exactly what im going for. |
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paul496
Level 0
Join date: Mar 2008
Location: Ireland
Posts: 612
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MR.HELM wrote:
PRETTY GOOD MAN KEEP IT UP.
Cheers bro |
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paul496
Level 0
Join date: Mar 2008
Location: Ireland
Posts: 612
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bmitch wrote:
Looking pretty good.. your traps don't look like they're lagging.. but thats just me
:) Traps were lagging , they've come on a hell of alot in the last month &1/2. |
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Defekt
Level 3
Join date: Aug 2007
Location: Illinois, USA
Posts: 1077
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It seems your back is a bit behind. On your back workout try moving the chinups + failure to the end of your workout and start with something a bit heavier.
How many chins can you do by the way? Random question. |
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paul496
Level 0
Join date: Mar 2008
Location: Ireland
Posts: 612
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Fresh first off i can do 14 perfect chins
Thats a good point you made there. Starting with a heavier exercise could be good. The reason i do them first is because to do them at any other time is rather difficult (at the end of a session nearly impossible). I could use the assisted plate tho.
Thanks for input.
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Defekt
Level 3
Join date: Aug 2007
Location: Illinois, USA
Posts: 1077
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Well depending on how much volume you get that may be enough for your back. You should do a search for the sets and reps guidline article. I follow that mostly and it has seemed to work pretty well. Taking it to failure is probably hindering any strength gains youre getting. Just IMO which probably isnt worth much. |
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HoratioSandoval
Level 3
Join date: Jan 2004
Location: Minnesota, USA
Posts: 1610
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tedro wrote:
Zelazo wrote:
Biceps are lagging.
Hahahahahahahahahaha.
While the OP has a good base for what I assume his age is, he is still small. His biceps aren't lagging. You don't have lagging body parts when you weigh 160 lbs.
C'mon, it seems like you're just going for the knee-jerk "T-Man" reaction. 160's not bad for 5'7", and the dude's obviously put in some work. I think he needs more advice than "just get bigger". |
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Rico Suave
Level 1
Join date: Mar 2008
Location: Ontario, CAN
Posts: 374
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paul496 wrote:
Zelazo wrote:
Biceps are lagging, but other than that good job. Nice back defintion..pretty ripped overall.
Cheers man.
I totally agree with you. Im working real hard to bring my biceps on, i train my biceps with same intensity as anything else, however for some reason there are behind in terms of development in comparison with my other muscles.
It was only last week that i dedcided to hit them twice a week.
My original bicep day looked like this:
Gironda Curls x3
Zotan Curls x3
Single arm cable curls x3
(by now my bi's are completely smoked)
I may do hammer curls x3
** Now on monday im doing:
Incline dumbell curls x5
cable curl x 4
Anyone with advice on how to bring on the biceps, it would be so appreciated
I'm not a huge, or even a big guy. You can find me somewhere on this page on RMP. However I think my biceps are a decent size and have decent strength because of the amount of work I've been putting into my back lately. My advice would just to hit your back hard and your biceps will prosper from that.
I do 4 to 6 back exercises and 2 to 3 bicep exercises in a day depending on how I'm feeling. I usually throw in curls somewhere between my back exercises, incline curls, and at the end I do chin ups. I do 35 chin ups with the least amount of sets as possible.
Edit: what are your set/rep schemes like?? |
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paul496
Level 0
Join date: Mar 2008
Location: Ireland
Posts: 612
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Rico Suave:
On biceps i do mostly sets of 3, reps anything from 8-12, its always different though. I might hit 7 reps then change the weight and do 14. Just hammer them
I use do alot more on my biceps, and because there werent coming on like i thought they would i said id start doing less sets. However i still hit them very hard in the session even with less sets.
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tedro
Level 1
Join date: Jan 2005
Location: Kansas, USA
Posts: 1911
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HoratioSandoval wrote:
C'mon, it seems like you're just going for the knee-jerk "T-Man" reaction. 160's not bad for 5'7", and the dude's obviously put in some work. I think he needs more advice than "just get bigger".
I didn't tell him to "just get bigger". He's not big right now, but if he is happy with his size that is fine. The problem is suggesting that one can have a lagging body part when they do not yet have significant size to begin with, especially given the age. This guy is not going to be able to put on noticable size in his biceps without getting bigger all over. He has to decide if he wants to get bigger all over, but trying to get his biceps to "catch up" at this point is a waste of time.
BTW, 160 was a guess. According to his profile it looks like hes 154. |
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paul496
Level 0
Join date: Mar 2008
Location: Ireland
Posts: 612
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tedro wr
HoratioSandoval wrote:
C'mon, it seems like you're just going for the knee-jerk "T-Man" reaction. 160's not bad for 5'7", and the dude's obviously put in some work. I think he needs more advice than "just get bigger".
I didn't tell him to "just get bigger". He's not big right now, but if he is happy with his size that is fine. The problem is suggesting that one can have a lagging body part when they do not yet have significant size to begin with, especially given the age. This guy is not going to be able to put on noticable size in his biceps without getting bigger all over. He has to decide if he wants to get bigger all over, but trying to get his biceps to "catch up" at this point is a waste of time.
BTW, 160 was a guess. According to his profile it looks like hes 154.
Your talking sense Tedro....
I am happy with my size (i have a positive body image) however overall size gain is the goal at the moment, ie. i want my muscles to get bigger. My biceps have come on, however most muscles are better developed at the moment... Im gonna keep at it big time, food and training.. They will get there, everything is gonna get better.
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