My BB diary:

[Wannabe_BIG]

Weight: 178 pounds
Height: 6 feet 1 (I think, Im not americano :P)
Chest: 42,5 inches
waist: 35,4 inches
Arms: 13,8 inches

Strengths:
Lats and chest:
Weaknesses:
Upper arm size and strength, wrist strength.

Except for my small arm size compared to the rest, Im pretty symmetric.

The goal for the summer is to continue training and increase my arm size compared to the rest, and get rid off excess fats.

Im training MYO revolution at this moment, if you wonder what It is, you can look at my thread "New bodybuilding principle MYO revolution" or just ask me what it is :-)

Let the pumping begin :D

[PepeLePew]

Nice to see someone put one of these up. Good luck! Get that waist pants
size down and get them abs as well!

[MrWeather]

Weight training is a personal passion of mine, and if you dont mind, here is some advice that greatly helped me achieve my old goals.

1. Do the big three lifts: (Deadlifts, Squats, and Bench) all three of these are great compound lifts utilizing multiple muscle groups, actually this is a generic rule, i personally would add pull-ups and a type of shoulder press to this list as well.

2. Always progress: meaning add sets, reps, or weight to each workout to force your body to adapt and grow stronger, strength is never a bad thing.

3. Work hard: this is often lost among new trainees, work as hard as you can everytime you everytime, by the time you are done you should feel like you need a wheelchair to get to your car, or on leg day a stretcher.

4. Peri-workout nutrition: eat and drink right, especially around the time you workout, for example if weight loss is your goal start with 1 scoop whey drink 25% of that before you workout and the rest sip throughout your workout, followed by 2 scoops immediately following your workout then 30min-90min following your workout eat a solid meal high in protiene and healthy carbs.

good luck, these tips helped me a ton, (Im 6'1" 205 lbs 17" arms and ~10% bodyfat) I look foreward to following your journal.

[PepeLePew]

Good tips, I mostly follow are this already. Wish I could get back to the
squats but I tore something in my knee so squats are out of it until I can
get insurance for surgery.

[Wannabe_BIG]

Thanks guys. Yeah I do follow most of those tips as well.

Im a newb sizewise but not in knowledge.

I have shoulder injury, and different joints that are giving me headaches, so I have to train around them.

Knees and lower back are acting up at the moment, so I am avoiding squats and deadlifts.

However I am doing bulgarian split squats for the legs and glute which work very well for me. Same movement as squats although you do it on one leg with dumbbells in your hand, really burns your ass :D

Pepe: I will not watch my waist closely before I get close to the summer. I only need to drop around 5 centimeters before its perfect. My bodyfat is not as high as the waist line indicates, although there is definite room for improvement :)

[thegrezdog]

first off, good luck. :cool

i took a look at your MYO revolution post, but, not to be an ass , i have a different view. The MYO revolution post appears to simply be a rest-pause set. if a rest-pause set is what you want to implement, great. but, if you are trying to reap the benefits of oxygen-deprived training, then i feel like you are going about it the wrong way. what you really want to be implementing is constant tension.

this means that the muscle is kept at maximum tension throughout the duration of the exercise. the muscle ins't allowed to relax for even a fraction of a second during the rep :twisted:. the moment the muscle is allowed to relax, the set loses its efficacy. constant tension sets need to be performed with pretty light weights, because maintaining maximum muscle tension over reps in a heavy set is dangerous and impractical :shrugs:.



even though the light weights won’t cause much in the way of muscle trauma, studies have shown that this type of training is very effective for building both strength and size. this indicates that there is another way to stimulate muscle growth: blood occlusion.


constant muscle tension closes off the blood vessels leading to the muscles, temporarily depriving the muscles of oxygen throughout the duration of the exercise. this stimulates an increase of lactate production, as well as hGH and IGF-1, two anabolic hormones. studies also indicate that stimulating a muscle in a hypoxic (oxygen-deprived) state cranks up fast-twitch fiber activation, probably because the aerobic pathway, on which slow-twitch fibers depend, has been temporarily shut down.


sets using this method should last at least 30 seconds, although I prefer 40 to 70 second sets to maximize lactate production. The tempo should be relatively slow (but not super slow), and as I mentioned, the weight should be pretty light. isolation exercises work best with this method.


once again, good luck :D

[thegrezdog]

as an addition, i want to make it clear that i am not bashing rest-pause sets, merely trying to show the OP a better way to induce an oxygen-deprived state.:wink:

in fact, i am a HUGE proponent of rest-pausing. look up DC training, or doggcrapp training. its a type of training i have implemented in the past which helped me put on a lot of strength/size.

last warning: i am also not advocating DC training. it is not recommended unless you are 110% dedicated, have several years of lifting under your belt, and you have already accumulated a good amount of strength and muscle mass.. .so please don't look it up and then decided to start it tomorrow, lol :cool

[PepeLePew]

FUCK I had just typed a bunch of crap & hit the back button by acident
and lost everything I typed...shit! Okay just had to vent...gonna try to
type it up fast.

[PepeLePew]

Great info guys, I just got back from the gym doing an all tri's workout,
went great. Reading all this makes me want to go back to the gym & hit
up some more, yet they are closed. So anyways I have some questions
that I just want clarification to...think I'm doing things right but want to
make sure. Oh yea, and I'm gonna have to google that doggcrap you were
talking about grez. :wink:


Some info: I've been working out at night lately, I usually eat dinner and
then an hour or hour and a half later I drive off to the gym and get there
around 8:20-8:30 to work out until they close at 9:30pm. Work out late
to avoid the crowd.

1) After I workout and get back to my place I am taking a protein shake
with around 55 grams of protein. And this is pretty much my last meal of
the night before bed. Does this sound good enough...because I don't
want to store extra food in my stomach that won't be able to burn and
turn in stored fat as I'm sleeping. So what you think? Or should I try to
get another meal in about an hour or an hour and a half after my workout?
I mean I usually hitting the hay at 11:30-12:30...really trying to go earlier
to get more rest.

2) Stretching...so I always shoot some hoops to get my body warmed up
before lifting weights to not injury myself and stretching isn't really good,
so I don't stretch at all before working out...just warm my body up, but
after my workout I'm so pumped up I can really stretch right after either,
so I just shoot some more hoops to warmdown and then try to stretch...
is this the right thing to do? Also I've been trying to stretch for 10-15
minutes right before I go to bed. Thoughts?

3) I've been taking some L-arginine & L-ornithine for my PE gains and recovery
but also obviously it works get working out and lifting weights. I've been
taking them right when I come home from my workout with a big glass
or water...then after I drink my protein shake. Am I taking it at the right
time or what? In the past I had just taken those 2 vitamins right after
I had PE'ed late at night...so I PE right after I come home from my workout.
Now I'm just taking them as I said. What you guys think?

[Wannabe_BIG]

as an addition, i want to make it clear that i am not bashing rest-pause sets, merely trying to show the OP a better way to induce an oxygen-deprived state.:wink:

in fact, i am a HUGE proponent of rest-pausing. look up DC training, or doggcrapp training. its a type of training i have implemented in the past which helped me put on a lot of strength/size.

last warning: i am also not advocating DC training. it is not recommended unless you are 110% dedicated, have several years of lifting under your belt, and you have already accumulated a good amount of strength and muscle mass.. .so please don't look it up and then decided to start it tomorrow, lol :cool

Im going to do this MYO stuff anyway. Since english is not my mother tongue, Im not sure I understood what you wanted me to do instead.

I can only speak from experience, but it felt awesome, so I won't change it up. The man who made the program also made the last program that I had good progress with :)

[PepeLePew]

Also grez can you go back to my thread here about the Cold Showers (http://www.cheekycherry.com/ccforums/showthread.php?p=175326#post175326),
had a question for you in there. Thanks in advance.

[MrWeather]

Pepe,

To fully offer my opinion on a lot of your questions I would need some information on your fitness goals, however here are a few things i can add my input on:

Your post workout shake timing: The sooner the better, if you can take it immediately following your workout that is best, however what you are doing is adequate if its your only option.

Post workout meal: if fat loss is your goal you are probably ok with no meal afterwards, however with all that natural anabolic potential from weightlifting I would recommend one more meal.

just my .02 c

-MrW