davetherave

alright mate, good to see you on here as well mate

good pics, you have a good shape mate

i shall be popping in to nosey through your progress updates

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PB's
Works in progress

SIA Badge paid for October 2007

chrismac

Hi Dave,

Cheers for the welcome.

I'll keep updating this thread from time to time.

At the moment I am in the same conditioning as above so I have added 120g of carbs ED .... so lets see what happens!

I go on holidays in 12 weeks time.

So I plan to bulk for 6-8weeks with a nice cut for 4-6weeks before leaving for sham. I will then attempt a rebound.



BTW... I just like to tell you all about my nice little leg session that D@n passed me from BrittBB.

Squats

60kg x 10
70kg x 10
90kg x 10
100kg x 10
110kg x 10
130kg x 10
150kg x 8
80kg x 20
60kg x 20

BB GM's

50kg x 15
60kg x 12
65kg x 8

Calf Raises

130kg x 25
130kg x 25
130kg x 25
Drop BW x failure

My legs are still sore from last week!

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chrismac

My training is on a 10 day split.

Mon: Legs and Calves
Tues: Cardio
Wed: Chest
Thurs: Cardio
Fri: Back
Sat: Cardio
Sun: Shoulders
Mon: Cardio
Tues: Arms
Wed: Cardio

I was worried that I would loose mass training less frequently but the 'day off' is a god send because I can hit the iron very hard and really fatigue the fibres with the extra rest.

I train with normally a warm up set, 3 working sets, with the last one a drop set.

Legs and Calves:-

Squats
[12/15/10/8] ....then 2 x sets @ 60KGs = [3mins / 3mins+] [see hungarian oak article] Then 2 x working again [8/6]

[Or the routine I posted above]

BB Lunges
[10/10]

SLDLS or BB Goodmornings
[15/12/10/8]

Calf Raises
30/25/25/20 - dropped - BW till failure


Chest:-

BB Flat Bench
[12/10/8 - dropped until failure]

BB Incline Bench
[12/10/8 - dropped until failure]

BB Decline or Dips
[12/10/8 - dropped until failure]

DB Flat or Inline Flyes
[12/10/8 - dropped until failure]


Back:- [stopped DL for the time being due to lower back pain and waist thickeing up]

Wide Grip Chins
[12/10/8/6]

BB BO Rows
[12/10/8 - dropped until failure]

DB BO Rows
[12/10/8 - dropped until failure]

Incline Bench DB Rear Lat Raise
[12/10/8 - dropped until failure]


Shoulders:-

BB Press
[12/10/8 - dropped until failure]

BB Upright Row
[12/10/8 - dropped until failure]

BB Shrugs
[12/10/8 - dropped until failure]

DB Lat Raise
[12/10/8 - dropped until failure]


Arms

BB Close Grip Bench - Supersetted with DB Hammer Curls
[12/10/8/6]

BB Sculls/DB Sculls - Supersetted with BB Curls
[12/10/8/6]

DB Concentraion Curls
[10/10]

Close Grip Press Ups
[Failure]



Diet wise - I eat alot of lean red meat [5% or less fat Steak], chicken, eggs, some protein powder [but all meals are 'real foods' apart from PWO and first thing in morning]. I eat wholemeal products, potatoes, Oats, and fibrous veg for carbs, Nuts and fish oils as well as whats in my meat for fats.

I try and eat meals with either carbs or fats in.

I eat my carbs in the morning, Pre WO, PWO, PPWO. I eat fats inbetween.

I have around 7 to 8 meals a day.

I am very clean all week except for Saturday which I keep my protein high but allow myself to cheat, which is normally indian food, etc.

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ANABOLIC-EDGE

Good work, looking great, I like lean bulks.
Have you got any other pics? Looks like you need some more lat development from that pic?

chrismac

Thanks,

I have high lat insertion points so can only make do with what I got.... However that pic was taken last Nov IIRC and I think my back looks different since then.

I will get some more pics taken though

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ANABOLIC-EDGE

Do you concentrate on close grip pulldowns/chins etc then? To develop the lower lats?

chrismac

Hi mate,

My routine is this [dropped the deads very recently as my waist looked thicker!]

Wide Grip Chins
[12/10/8/6]

BB BO Rows
[12/10/8 - dropped until failure]

DB BO Rows
[12/10/8 - dropped until failure]

Incline Bench DB Rear Lat Raise
[12/10/8 - dropped until failure]

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adh100

Thats mega gains and mega input, well done beyond impressive ;-)

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129Kg

adh100

when you say Incline Bench DB Rear Lat Raise [12/10/8 - dropped until failure] is this like "sudden death" nad you just keep going till it nacks like hell?

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129Kg

chrismac

Cheers


Sort of....

First 3 sets are working sets but each set's weight is increased each time.

On the 3rd set [sometimes the 4th depends how I feel like] I load up the weight and try and hit 8 reps [or whatever I manage], once my last rep has been done I immediately drop some of the weight off the bar/or use light DB's and carry on repping out using a weight that 8 reps would be to failure.

So:-

Set 1 - 12
Set 2 - 10
Set 3 - 8 <dropped> upto 8.

This really engages all those fibres!

I hope that makes sense! lol

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