Codzillas Salmon Sized Arms - My Diary

[Codzilla]

Ok so i joined the only gym in seychelles a month ago, and have been cracking out a 3 times a week routine. First day i used a personal trainer, but now i just go freestyle.

It goes like this...

Monday - Shoulders, upper back and lats

Wednesday - Chest, arms and wrists

Friday - Bum and legs

Every day - Abdominals and lower back


I like it this way because i can really work my muscles to failure and give them a huge amount of time to heal before working them again.

For warm up i do 15 minutes of rowing on the rower machines, just to get the blood pumping.

So far in general i've seen some general fitness and increased strength, and the upper back seems to be defining nicely. But my arms were always thin, not skinny but thin, so might take alittle longer with them as i have to start off with lighter weights. Legs have always been strong, and quite hairy, so definition is not easy to see, though size seems to be coming along nicely!!!

I am 177cm tall and weigh 72kg. I'll be measuring weight once a month.

[alexsweden]

You will not get stronger abs by training them every day. Train abs the same as you train the other muscle groups, once a week. I have done that for the last year and ive started getting much stronger, the abs is the same as all the other muscles, they also need rest to grow. If you train them everyday they will not grow good. But otherwise your program is good, plenty of rest is good.

[Codzilla]

Thanks Alex, i will take your advice into consideration. Much appreciated!!! Glad you think the general routine is good. :D

[alexsweden]

No problems mate, just nice talking and share experiences with one and another. Just shout if there is anything else you're wondering about. :)

[jason12]

You can train your abs more than once a week. If you are doing heavy compound lifts your abs get hit really hard and probably don't need to get hit directly. Someone who does weighted crunches won't have shit one someone who can do some heavy ass front squats.

[G-Spot19]

Nice Cod. I work my abs on my off days. Seems to be doing ok. So what are your measurements if you dont mind me asking?

[alexsweden]

The bottom line is, train what you think it's fun. If you want to train abs two, three times a week then do it. Before when i worked out i did follow the max-ot routine, it means 4-6 reps and 6-9 sets on every muscle group once a week. That routine gave me really good strength gains, but i always overtrained and lost my motivation going to the gym. Now i have started switching weeks, 2 weeks 4-6 reps (heavy) then 2 weeks 10-15 reps (light). I like it alot, and don't overtraind, the heavy weeks pack ons muscle mass and strenth and the light weeks i do just for fun and to get the blood pumping in my body. So train the way you think is fun mate, if you start seeing working out as an MUST it has gone to far.

[Jelqster]

Deadlifts, what do people on here dead? 1RM.

[Codzilla]

Might just go down to 2-3 times a week with the abs and lower back then. Haha you really want my measurements? Of my biceps? Are you trying to embarass me :lol:

[alexsweden]

I have deadlifted once about 160kg. Nothing special. But now i can't squat, i can't deadlift or anything like that because i have hurted my damn knee.. And i am weak as a child in my left leg. So i just do upperbody. :( What about you?

[Jelqster]

nice deadlift there mate! I am only 70kg, but my PB is 190kg so far. Hope to be deadlifting 200+ by december.

[Codzilla]

I dont even know what i can deadlift. Probably wouldnt be anything spectacular though to be honest :neut:

[alexsweden]

Damn, that's good for you weight Jelqster. Iam 90 kg's, have about 10 kilos overweight. How long have you been working out? Codzilla, dont worry the gains will come it's a slow process just as PEing. :)

[Jelqster]

Deadlifting is great fun, ive never realy "TRAINED" to improve it, but as i have gotten stronger so the numbers have risen... I have been training serioulsy since i was 15, but lifting since i was 14. I am 18 now. bench 105kg, squat 130kg, mil press 75kg, dead 190kg, nothing special by olympic standards but good for my weight and age i suppose, still stuck with a small dick tho! :lol:

[alexsweden]

That's really good, oh military presses at 75 kg that's though! I max do 65 kg at that. That's really good for being 18, i think im one of the strongest stronger in my age at my gym, so i don't worry about tthat. And you don't have a small dick you crazy bastard. :lol:

[G-Spot19]

Your measurements cant be much different than mine. Im 73.9 kg so we are about the same size. Of course I am 6 foot tall. Jelqster, you look bigger than 70kg:shock:

[Codzilla]

Yar im 5ft10 so not too much shorter, i'll get those measurements to you as soon as i have them. :D

[Jelqster]

I am 5'8, 70kg with about 10% BF at the moment (realy enjoying this low bodyfat now haha :lol: ) But to be honest, i put on strength much faster then i put on muscle. Do you think i should get some body shots up? maybe make a diary instead of whoring this one. :lol:

[Codzilla]

Yes :lol:

Just kidding yeah i think i'll put on some pics as well. Good to have a diary of progress just like PE.

[Jelqster]

Just read that you are training lower back every day :shock:

Thats ok... if the intensity and volume is incredibly low... I mean, if its to strengthen the muscle im all for training frequency to be high so long as its submaximal...

as an example: I train lower body 3 times a week, I squat three times a week (or have done up until i took a break). I saw great strength gains all over my body and testosterone shot through the roof due to an increase in growth hormone production (very much reccomend lifting alongside PEing). But i was not going to failure 3 times a week with legs or i wouldnt last OR gain, i hope you are not going to failure everyday with the same muscle group (i mean ultimate failure, not just technical failure - ie: when form gets shitty stop).


Something I am going to try out for the next month is a 3-4 day week routine, which is very little frequency for me, as i normaly train 5/6 times a week, sometimes twice a day. but im dropping it down a bit because of work. I will be sticking to basic compound exercises, these in particular:

Back Squat
Deadlift
Military Press
Bench Press
Pullups
Leg Raises

The main focus will be increasing the reps and weight on each of those lifts. I will be adding in some suplimentary exercises such as DB benching as my chest does not get a good workout from purely barbell benching, some CG benching as my triceps need extra work, but i dont do bicep curls and never have (to some people thats blasphemy). Il chuck in some DB isolation work for shoulders as well, when and where i feel i can do it. A rough example i might do is...

Day 1:

3/4 x 8 squat
3/4 x 8 mil press
3 x 12 DB lat raises
3 x 12-15 pullups
3 x 12-15 leg raises

Day 2:

3/4 x 5 dead
3/4 x 8 bench
3 x 12 DB benching
3 x 12 CG benching
3 x 12-15 leg raises

Day 3:

3/4 x 8 squat
3/4 x 8mil press
3 x 12 DB lat raises
3 x 12-15 pullups
3 x 12-15 leg raises



I have learnt from every phase of my training, I tried submaximal lifting from rippetoes, conjugated periodisation from defrancos templates and german high volume training, you just gather experience and find out what works best for you mate.

Train when your recovered, a little bit of aching is ok... listen to your body, can you handle it? Not always neccessary to wait 48-72hours between each bodypart, but if you cant walk... you dont squat, just use common sense i guess..

With regards to nutrition, cram pack most of your calories pre and post workout. your WHOLE day should revolve around when you workout, in terms of caloric intake... protein throughout the day but soon as your workout is approaching, you switch from slow relase carbs to fast release and crank up the amino acids... train and then boom fucking cram your body with protein and more fast releasing calories. Lets say you get about 6 meals a day on average, the way i find is best... is to chuck 1/3 of your daily calories before workout, 1/3 after workout and the other 1/3 spread out through the day.

www.bulkpowders.com if you need a good supplement site. Dont have time to eat? Try this (worked for me for ages). Buy fine grounded scottish oats off that site, along with tons of whey protein concentrate (80%). Should get enough for a few months for under £30 (fuck all this maximuscle crap fella, stick to the basics they all do the same job trust me) slam 40g of this oat powder into a shake of 300ml milk, and chuck 40g whey into it, a couple table spoons of chocolate powder and boom thats a slow digesting meal crammed pack full of good nutrients enough protein by far. If you want a slow release meal and dont have time, do the same thing but switch oats for a banana or two, try using water as well.

Hope that wasnt too much of a rant, im bored as fuck here mate.

[wern]

The problem with this training plan is that theres not enough focus on your biceps. Also, as a beginner, it would make more sense to work out your whole body in each session. ie if you spend 45 minutes doing exercises that target a small range of muscles, you will work them out much more than if you spent those 45 minutes working out your whole body. Which means that you are much more likely to get injured (as a beginner)

[Jelqster]

The problem with this training plan is that theres not enough focus on your biceps. Also, as a beginner, it would make more sense to work out your whole body in each session. ie if you spend 45 minutes doing exercises that target a small range of muscles, you will work them out much more than if you spent those 45 minutes working out your whole body. Which means that you are much more likely to get injured (as a beginner)

The Pullups are enough work on my biceps, as far as im concerned. Biceps isolation work has never made up a big part of my routine, I think people focus way too much on then, I have almost 16 inch biceps from just doing compound work, I can curl 70kg, They dont need any more attention then what they recieve from pullups.

I agree as a beginner full body work is a good idea, and in essence that what i do anyway, although after 3-5 years lifting i dont consider myself a begginer, still learning of course.

I think full body workouts are important to do as a begginer, not just because too much focus will be put on the individual body parts and possibly lead to imbalances and injuries, but for other reasons;

Work capacity would increase, which means you will gradualy be able to do more work in the long run. CNS would start to recover faster = more gains.

The most important compound movements would be learnt and practiced... not just abandoned for preacher curls. Good technique, good form, good understanding = better gains.

The person would learn to use their body as a whole and LEARN how to activite the muscles for maximum output = more gains.

Could go on forever, but theres no reason for a begginer to jump onto a 5 times a week "arnie" split routine focusing on maximal intensity per muscle. Stick to the basics and work way up, even when you get advanced its a good idea to go back to the basics to switch shit up.


Edit: Sorry wern, just realised after re-reading your post that you might not have been talking to me.

[Jelqster]

Ok so i joined the only gym in seychelles a month ago, and have been cracking out a 3 times a week routine. First day i used a personal trainer, but now i just go freestyle.

It goes like this...

Monday - Shoulders, upper back and lats

Wednesday - Chest, arms and wrists

Friday - Bum and legs

Every day - Abdominals and lower back


I like it this way because i can really work my muscles to failure and give them a huge amount of time to heal before working them again.

For warm up i do 15 minutes of rowing on the rower machines, just to get the blood pumping.

So far in general i've seen some general fitness and increased strength, and the upper back seems to be defining nicely. But my arms were always thin, not skinny but thin, so might take alittle longer with them as i have to start off with lighter weights. Legs have always been strong, and quite hairy, so definition is not easy to see, though size seems to be coming along nicely!!!

I am 177cm tall and weigh 72kg. I'll be measuring weight once a month.




Could you give a list of exercises stating how many sets, reps you do for each? Maybe a diet plan as well, chuck that on here and you can get more help from some of the experienced lads here.

[wern]

Edit: Sorry wern, just realised after re-reading your post that you might not have been talking to me.

Yeah, I was responding to Cod. I guess I should have written: "Cod, " before the message :mrgreen

[G-Spot19]

im glad to see this forum as such a success. You guys offer some great advice!

[Codzilla]

Had to completely stop going to the gym :(

Seychelles had a complete economic reform a few weeks ago, and since then the gym membership has DOUBLED and fuel has risen dramatically. The Seychelles Rupee has been hugely de-valued and its come at a huge cost to the people, including me. Where I once earned an average of 280pounds a month, i now earn an average of arounf 180-200 pounds a month. Its a fucking joke. So instead I have literally just been doing push ups, sit ups and squats, and going for a jog along the beach most mornings. No where near as good as it feels going to the gym and getting a proper pump, but hey what the hell else can i do!? :(

[wern]

That sucks. But all you need is a rope, a chinup bar and some weight (you can use a large backpack filled with bottles of water). That will give you every exercise you need to do. And it will cost you very little.

[The Big Banana]

Any chance of a huge payrise Cod?

[Codzilla]

Doubt it TBB. Seychelles are on the verge of bankruptcy apparently. No payrise for a long while yet. I'm just waiting for the chance to get out of this god damn country to be honest.

Thanks Wern, I'll try and find the materials, chin up bar i'll just have to use a door i think.

[wern]

you need a proper chinup "bar". if you are renting, you can get one of these:
http://i11.ebayimg.com/02/i/001/18/44/6256_1.JPG

They don't require screws to attach to the door. They are available at ebay. Just search "chin up bar". attach them to a door, throw a rope over them, attach one end to the weighted backpack, and now you can do exercises such as lat and tricep pull downs, back and front rows. And you can do regular bicep curls by just hlding the backpack with both hands, or front raises or shoulder presses. Or put them backpack on your back and perform weighted squats, dips, pushups, pull ups, sit ups, etc.

[Codzilla]

Awesome Wern!!! Thanks for that. I'll try and give it a shot, need to save up though. Foreign currency is a joke here. But hell its worth it. You should do like a ebook about home gym or something. Very useful information you have. :D

[wern]

Yeah I was thinking about doing that. But it would be difficult to get it published :shrugs: