DB

ahh u pr1ck! here is me 3 weeks out with a chest infection feeling sorry for myself and you're bangin on about my fave food which I can't have :boohoo:

who needs enemies hey! :love:

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Nytol

I've always pulled raw, and my waist is pretty small, so I do not agree with the thickening thing at all.

I also know a lot of people with good deadlifts who have tight waists.

Seems a handy excuse for people to train light IMO.

(No offence DB :love:, well maybe a little bit, ;) )

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Nine Pack

I've noticed a thickening of my waist from deads & doing a few more 'old school but good school' moves (for example standing barbell military press). It's usually the internal obliques & the TVA that will thicken to stabilise the core under the increased workload. The external obliques tend not to suffer as this is a deep core response, but the visual change is the same, a thicker waist. You seem to be the exception to the rule Nytol, & have kept a tight waist. There's a word for that..... oh yes, g1t! :love:

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jw007

Hmmmmm is this James L thread or 9packs???????

Nine Pack

Excuse me? I've put just three proper posts on here, apart from a couple of one liners & all relevant to James about his training.

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Tinytom

I do a lot of squats and deads and I havent noticed a thickening of my waist. Although I dont train as heavy on squats or deads now. In the off season my waist is 34 and diet time its 30 but I put that down to just my fat mass rather than an exercise.

Gavin Laird (weeman) made an interesting argument against the theroy of increased wasit size a while ago. Maybe if he sees this he can contribute.

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Bobbytrickster

As already said James, great to see the new journal, following you through your bulk will undoubtedly thorugh up some extar gems will can all implement into our bulking diets.

As I said the other day, just reading your journals have mad me rethink about the way I bulk an diet, and after speaking with you and making those tweaks I can't wait to put it into practice and see how my body reacts!

As you've said 08 is a big year for you and I wish you all the best
Rob

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TH&S

Interesting on the Deads/Squats/OHP and waist thickness. I was under the impression waist thickness was often a side effect of running GH for extended periods of time?

Do anyone compete with a tiny (i.e. sub 27" waist?) who also does heavy Deads & Squats?

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D: 220 | B: 110 | S: 170 | Target: 550

pitbull

My opinion is it isn't so much a waist size but look..

As BB's on stage we try to build an illusion of size.

Certain movements in most people can cause certain muscles to be over developed or just to become more obvious and even if the waist doesn't get bigger it can appear so.

Sam

jw007

I do apologise, you must remember Im just a meat head and i get very confused when i read someone talking about themselves on someone elses thread.

It was just an observation and not a critisism.

Hope you have taken no offence

<JAY_JAY>

great news on the new thread, keep the fans happy haha, this forums always been great but the journals by your self and a couple of others make it so much better.
nine pack keeps the threads buzzing along sweet me thinks,i always look forward to reading his replies, i have followed his posts for over a year and learn t so much from them.
just wish he would do a comp journel
i am a nine pack fan

ParaManiac

Paul George

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hackskii

Bump for me to read.

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supercell

Today is Weds 12th March 2008

Today was a good day.

Not for any other reason than the leg session today was a great one.

After coughing my lungs up for the past 4 days I was a little reserved as far as what to expect of myself, plus the fact it was my first 'proper' leg session for 6 weeks!!

Anyway to the session itself

1. Front Squats

1x8 60kgs
1x8 80kgs
1x6 100kgs
1x5 120kgs
1x5 140kgs

After chalking my t shirt (thanks to Matt) the exercise became less of a 'hang onto the bar for dear life' exercise and more of a 'concentrate on the form' exercise.

I think we both suprised ourselves here as to how heavy we were actually going to go. I last did front squats about 2 years ago and Matt did them around 5 years ago.

Form was excellent, right to the bottom until glutes hit hamstrings. It felt suprisingly comfortable but with my rather wheezy chest it certainly made me breathless.

it felt good and 140kg on the front squat was a great start to our leg workouts for this phase of the off season.

2. Hack Squats

1x12 120kgs (I am taking the machine as 20kgs here but in reality its probably more)
1x8 140kgs
1x8 180kgs

The hacks felt good after the front squats and really hit my quads a treat after a serious pre exhaustion on the front squats. They really did feel pumped by this point and very wobbly meaning I had gone pretty much to muscular failure.

3. Seated ham curls

1x15 half stack
1x15 3/4 stack
1xfailure whole stack

The difference between the 3/4 stack and whole stack was huge. I think I managed around 10 reps (last 1-2 assisted) with the whole stack but by then my legs were shaking

4. Standing Leg Curls

1x12 20kgs
1x12 25kgs
1xfailure 30kgs

Again on the work set I went to failure on these with Matt just giving me a helping spot on the last rep or so, in fact we had to laugh because on the last rep he lifted the whole weight and I couldn't lift the weight of my leg!!!

I sit here now with my legs feeling tight and getting DOMS already.
Looking forward to a day off tomorrow as I am knackered tonight and really want to shift this cough as its not conducive to training although saying that todays session was right up there with the best.

J

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Nine Pack

A pre contest journal from me would be very boring I suspect. I set the macros, hit the cardio & every day is identical, apart from me becoming more Zombie like as the weeks pass. James' journals are far more interesting as he maintains brain function right the way through whereas my brain dribbles out my ears after about six weeks! My gym journal is about to get intersting though...

James, further to our discussions this is what I think IMHO you need to concentrate on to iron out the symmetry:

Back in general
Hamstrings (which seem to be growing so let's keep it that way)
Chest

That's it as far as I can see. Your delts are like cannonballs, your arms should have their own postcode & your quads are well proportioned (maybe a tiny bit more in the adductor region, Staffy is the gifted one there though). You could do a restricted split on those on an eod schedule & work in two distinctly different back workouts & rotate them (one heavy rowing session & one pulldown & chins etc). Chest is not so easy to vary but I strongly advise some deep tissue work on the pecs by an experienced sports masseur to stretch the fascia out & allow more growth. It'll be painful, but knowing you it'll not even be an issue.

This split would see each of the workouts being hit every sixth /seventh day. Something like this perhaps:

Day 1) Heavy Rowing Back session
Day 2) Rest
Day 3) Chest
Day 4) Rest
day 5) Hams & lower back (deads)
Day 6) Rest
Day 7) Back (pulldowns & chins)
Day 8) Rest
Day 9) Rest
Day 10) If recovered, repeat cycle or take another days rest & begin again.

Now this may seem a little against the grain to what I normally advocate, but factor in that the other bodyparts are not using up any recuperative energy or nutrients & these trained bodyparts will recover & adapt to the increased workload. If you tried this frequency whilst still hitting the entire body, you'd burn out rapidly, but not this way.

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