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AdaD - from 'skinny ecto' to Greek God! watch

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    15/6/10 - ME lower

    Back into a bit of ws4sb routine after 4 days abusing my body at a festival!

    Deadlift - 112.5kg - 4 PB
    Split squats - 3*8 - 18kg's
    RDL's - 3*8 - 72.5kg - could be higher but the deadlifts took their toll on lower back so didn't want to overdo things.
    Ab shiz

    All good, moving up nicely. Basically, I spent too long not moving the weights up. Tis all feeling good now.
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    Think I'm going to move away from Westside for a month and hit a more SS/Madcows type programme. Got called skinny again last night, which annoyed me.

    About 12st 3 now, lifts up:
    Squat - 72.5kg - 3*6
    Deadlift - 3*6 - 105 ish, 3 rep max - 112.5
    Bench - 3*6-8 - 65-67.5, 3 rep max 70-72.5.
    BB row - 4*8 - 52.5

    I'm reluctant to do madcows, even though I did consider it a while ago, because it's going to be a good month before I'm even near my maxes. I'm reluctant to do SS (yeah, shoot me down if you will) because I'd rather deadlift and squat the same frequency each week. I also want to incorporate SLDL's for my crappy hamstrings.

    Any thoughts?

    At the moment I'm thinking a body part split focusing on the main compound lifts.

    I've found that not having a planned routine makes me mix and match too much, ie. yesterday I was doign chest/back, but couldn't resist the urge to do some OHP's, even though it's probably not a good idea on a bench day and was fatigued when I got around to them.

    A minor point, but I will admit to being uber skinny in the calf area. Can't be doing with calf raises so just give them a workout on the leg press machine. Not much else to hit calves directly, is there?

    ALso, not sure what weight to aim for. I'm thinking around the 13st mark, but I guess it all depends how strong I am and how I look when I arrive there. I'll probably then say 13.5, providing much of the gain is muscle. I do want to get bigger and stronger, but I also want to remain agile for football and not some lumbering centre midfielder who can't get around the pitch!
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    (Original post by AdaD)
    Think I'm going to move away from Westside for a month and hit a more SS/Madcows type programme. Got called skinny again last night, which annoyed me.

    About 12st 3 now, lifts up:
    Squat - 72.5kg - 3*6
    Deadlift - 3*6 - 105 ish, 3 rep max - 112.5
    Bench - 3*6-8 - 65-67.5, 3 rep max 70-72.5.
    BB row - 4*8 - 52.5

    I'm reluctant to do madcows, even though I did consider it a while ago, because it's going to be a good month before I'm even near my maxes. I'm reluctant to do SS (yeah, shoot me down if you will) because I'd rather deadlift and squat the same frequency each week. I also want to incorporate SLDL's for my crappy hamstrings.

    Any thoughts?

    At the moment I'm thinking a body part split focusing on the main compound lifts.

    I've found that not having a planned routine makes me mix and match too much, ie. yesterday I was doign chest/back, but couldn't resist the urge to do some OHP's, even though it's probably not a good idea on a bench day and was fatigued when I got around to them.

    A minor point, but I will admit to being uber skinny in the calf area. Can't be doing with calf raises so just give them a workout on the leg press machine. Not much else to hit calves directly, is there?

    ALso, not sure what weight to aim for. I'm thinking around the 13st mark, but I guess it all depends how strong I am and how I look when I arrive there. I'll probably then say 13.5, providing much of the gain is muscle. I do want to get bigger and stronger, but I also want to remain agile for football and not some lumbering centre midfielder who can't get around the pitch!
    Personally at your strength level and weight I'd run SS. However if you don't want to do that (fair enough, no point doing something you won't enjoy) a sensible bodypart split or a power-based upper/lower will do great things. Just got to be consistent, get stronger and make sure you're eating enough. I wouldn't worry about particular numbers when it comes to bodyweight - it's not as if you intend to compete in a weight-restricted sport. What matters is that you remained conditioned for football, and you can get heavier and more conditioned if you do it right.

    Like I say - nothing wrong with a sensible bodypart split. But why do you want to stop doing Westside when you're still making progress doing what you're doing? What makes you think you'd make better progress on a different routine? Changing your routine if your goals haven't significantly changed, and the routine you're on is still working is a mistake imo.
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    (Original post by RawJoh1)
    Personally at your strength level and weight I'd run SS. However if you don't want to do that (fair enough, no point doing something you won't enjoy) a sensible bodypart split or a power-based upper/lower will do great things. Just got to be consistent, get stronger and make sure you're eating enough. I wouldn't worry about particular numbers when it comes to bodyweight - it's not as if you intend to compete in a weight-restricted sport. What matters is that you remained conditioned for football, and you can get heavier and more conditioned if you do it right.

    Like I say - nothing wrong with a sensible bodypart split. But why do you want to stop doing Westside when you're still making progress doing what you're doing? What makes you think you'd make better progress on a different routine? Changing your routine if your goals haven't significantly changed, and the routine you're on is still working is a mistake imo.

    Thanks. What sort of lower/upper power routine you thinking?

    I did omit the fact that I haven't really done westside for a couple of months, bit of a contradiction I know!! Lost track of time. I've pretty much been doing various body parts but not in any sort of strict routine.

    Back - deadlift, bb rows, db rows, pull/chin ups

    Chest - bb bench, db bench flys

    Legs - squat, leg press, sldl (nit recently though)

    Shoulders - ohp, seated db press, Arnold press

    Arms - usual arm shiz
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    (Original post by AdaD)
    Thanks. What sort of lower/upper power routine you thinking?

    I did omit the fact that I haven't really done westside for a couple of months, bit of a contradiction I know!! Lost track of time. I've pretty much been doing various body parts but not in any sort of strict routine.

    Back - deadlift, bb rows, db rows, pull/chin ups

    Chest - bb bench, db bench flys

    Legs - squat, leg press, sldl (nit recently though)

    Shoulders - ohp, seated db press, Arnold press

    Arms - usual arm shiz
    Lots of people make great progress on the Simple Power Based Routine:
    http://www.ironaddicts.com/forums/showthread.php?t=8050
    though I've never tried it and don't plan on trying it (for some stupid reason, I have an aversion to stuff that's programmed over 9 days instead of 7, but that's just personal taste/stupidity). Or a more specialised powerlifting routine like this one:
    http://www.ironaddicts.com/forums/sh...ad.php?t=19594

    And yeah ... bodypart splits get a bad time, especially here, but there's nothing wrong with them. What's bad are bad bodypart splits that don't put enough emphasis on the big movements. Nothing wrong with a decent 3 or 4 day split with emphasis on squats, deads, bench etc.

    Just be consistent (stick with one routine for a while) and try to add weight or reps to most movements, each workout.
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    Quick update, mainly for my own records as I don't write stuff down.

    Doing a bit of a body part split at the mo and happy with progress - chest/back, shoulders/arms, legs. Pretty standard. Basing it around Bench press, DB press, OHP, pulls/chins, deadlifts, bb & db rows, sldl's and squats, with the obvious isolation exercises making up the rest.

    Lifts have improved. I had a really slack month so not as much as I'd have liked. Also injured my lower back so squats and deadlifts have been out of the question for a month. Eased back into dl's with 90kg on Mon and was happy with no recurrence and how easy they were.

    Currently:
    Bench - 70kg - 3*8, should easily be 72.5 next time.
    Deadlift - 110 - 3*8, may take a little longer to improve as I recover.
    Squat - 75kg - 3*8 - I think it's higher, will wait and see.
    OHP - 42.5kg - 3*8 - Not improving as I'd like.

    Coming back into footy season so think I'll stick with this for a month and then maybe jump back on westside. Been slack on the hiit but meh, soon to have football thrice a week so it's fine.

    ~ 12st 7 now
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    Back on WS4SB from today so updating this for comparison. Pull/chin ups, curls, press ups at home on off days.

    Decided to get my lifts up a bit before jumping back on. Estimated 3-5RM's:

    Deadlift - 140kg
    Squat - 90kg
    Bench - 77.5kg
    OHP - 45-47.5

    12st 8

    2.5" chest increase in 6 months, 0.5" on arms - pathetic. Reckon I need to hit the arms more or am just (un)blessed with long, skinny arm genetics?!
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    ME Lower

    Deadlift - 135kg x 4, 137.5 x 1 (lol, was done for. Maybe could have got another 1-2 if it wasn't for 90mins footy!).

    Hmm, concerned about lack of strain on the legs for my heavier sets. Not sure if I'm getting enough leg drive. Back isn't rounding though. Didn't have phone so couldn't take a vid.
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    You just need to gain weight and continue with the arm work; continue getting stronger at it and your arms will continue to grow.
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    To me, it looks as though you have worked them slightly. Obviously they could do with being a little bigger but they look well defined and that's what alot of people can't get! You just need size now.
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    (Original post by Not Your Usual)
    To me, it looks as though you have worked them slightly. Obviously they could do with being a little bigger but they look well defined and that's what alot of people can't get! You just need size now.
    Heh. I guess that'll be the long, skinny ecto arm syndrome. Whenever I do a heavy set of deads, rows, curls approx 800 veins pop out all over my forearms. Size wise though - jack all!
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    (Original post by AdaD)
    Heh. I guess that'll be the long, skinny ecto arm syndrome. Whenever I do a heavy set of deads, rows, curls approx 800 veins pop out all over my forearms. Size wise though - jack all!
    I'm the same, I'm skinny as hell and veins come out all over the place. Starting to bulk slightly now though. On a clean bulk so I keep my definition. Everyone on here just says eat ALOT and lift heavy but then you will just look like any average powerlifter and not a Greek God haha. My aim too, is to be ripped as a motherfunker.
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    ME Lower

    - Squats 90kg - 5, 92.5kg - 4 PB Should have got to this stage much earlier!
    - RDL's - 4*8 - 80kg. Flexibility issues + long legs = not the best form
    - Leg presses - 120kg - 4*8
    - No abs, too fegged from legs.

    Curls and dips for dem armz.

    Happy with progress.
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    Dips are awesome. Start adding weight to them badboys!
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    (Original post by cowsforsale)
    Dips are awesome. Start adding weight to them badboys!
    Yeah, usually stick 6-8kg DB between my ankles. Gets a bit annoying. Think I'll get a dipping belt, but can't really justify it until over 12-15kg!!
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    If you're gym provides weightlifting belts, just thread one through a plate, and then thread that one through another WL belt.

    Or make you're own
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    (Original post by cowsforsale)
    If you're gym provides weightlifting belts, just thread one through a plate, and then thread that one through another WL belt.

    Or make you're own
    Cheers for advice but it's fitness first (more people than you'd like to believe spend their rest time between sets checking their faces close up in the mirror - ******* cringeworthy), they don't provide such things. It's a 75% curl boys/posers/cocks gym.

    It's not the money, more the fact that I can manage with lighter DB's between my ankles, but may get a bit awkward the heavier it gets.
    They are bloody awesome though.
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    ME Lower

    Squat - 95kg - 4 PB
    RDL's - 90kg - 2*8, 95kg - 8, 7
    LEg press - 130kg - 4*8
    Dips - bw + 8kg - 10, 9,9, 8

    3 figure squat coming up!
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    ME upper

    - OHP - worked up to 50kg -4, 3. Loving the ohp, annoyed that I neglected it for so long!

    - DB rows - 30kg 10, 32kg - 3*8

    - DB shrugs (not a fan) - 32's - 12, 11, 11, 11

    Curls, dipz etcetc.

    Still not sure that ws4sb has enough volume but sticking with it for now. Deadlifts tomorrow - yes please.
 
 
 
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