A couple of arm shots
- Thread starter marko157
- Start date
At the moment i`m doing a push pull split
MON&THURS-squat
bench(incline,decline,machine,dips)
shoulder press
skullcrushers
pushdowns
calf raises
lunges(sometimes)
TUES&FRI-deadlift
bo row(bb&db)
uprightrow
machine pulldows
renegade rows(sometimes)
shrugs
once a week i throw in some iso shoulder work such as lat raises and abs 2-3 times per week.
I`ve been doing this workout for 4 weeks now and i`m seeing some strength gains.
It`s maybe not the best routine,but i`m having a complete overhaul in the new year:biggrinsanta:
No need to do upright rows and shrugs imo. Maybe you should replace one of them with Barbell Curls or Chins so your biceps are getting worked too.
You dont want your triceps getting too much stronger than your biceps because that will cause an imballance and could lead to problems.
Any thoughts on what routine you'll be switching to when you do your overhaul???
If im annoying you, feel free to just ignore me.
You dont want your triceps getting too much stronger than your biceps because that will cause an imballance and could lead to problems.
Any thoughts on what routine you'll be switching to when you do your overhaul???
If im annoying you, feel free to just ignore me.
Haha you`re not annoying me buddy,i`ve got an ex wife ,girlfriend,three kids,and a dog.I`m practically Samuel L Jackson cool.
In the new year i`m going for a 4 day upper lower split.
I normally change it up every 6 -8 weeks,after a weeks rest.
I`m aiming for 170 lbs with sub 10%bf,as i posted earlier i`ve had a little bad luck with injuries over the last 2 years.
I`ve set my goal to be reached by june 10 next year:biggrinsanta:
In the new year i`m going for a 4 day upper lower split.
I normally change it up every 6 -8 weeks,after a weeks rest.
I`m aiming for 170 lbs with sub 10%bf,as i posted earlier i`ve had a little bad luck with injuries over the last 2 years.
I`ve set my goal to be reached by june 10 next year:biggrinsanta:
You got that right, buddy. You are actually cooler than this dude.
If you believe in yourself and what you're trying to achieve, act like it.
You CAN do this, Marko.
Marko: Be able to beat the demons of the self and not the demons of someone else.
(Chillen)
This is YOU talking:
I am not the youngest member, I am not the strongest member, but I would put up my persistence, consistency, fight and determination---not against any person.....but the demons within myself that can cause the disease to stop it.
I cannot be stopped. I am the one I turn to when the chips are up and when their down. I cannot be stopped.
Burn this within you. Stay hungry, baby! ALL THE TIME......IT WILL PAY OFF!
You cannot be stopped. No one can enter your fitness armor. No one can penetrate your fitness defenses as you have the personal offenses. You are the battle plan. As you are the master of yourself. And, cannot be stopped.
Spend time on the things that you value, and take the TIME NECESSARY to give TOOLS to this VALUE.
Give your goals the attention they deserve. Yes, give yourself what YOU DESERVE.
Live your life every day trusting the wisdom of your direction.
Knowing you can do it is a great first step to getting anything done.
The next, often tougher step, is turning the words of your wishes into a solid way to make it happen.
Life can be an ever-going marathon........as we all know. We do whatever we can to prolong the run, but sometimes despite our best efforts, the marathon is cut short. So many of us are only concerned about the distance we are traveling, we lose focus of what’s going on during the run. And this is the important part, so take advantage.
Stretch some personal boundaries, work outside of your comfort zone, and GET ER' DONE!
There will be bumps along the road, shortcuts, and paths that lead into dead ends. These are all parts of the journey; how you deal with them will determine where you go in life.
Remember, we don’t always determine the distance, but we can determine the path. [/b]
If you want it, you going to have to EARN IT, and flat go get it.......it will never be offered on a silver platter--for NOTHING.
When it comes time (within your goal position), and dipping below 10% BF becomes (possibly for you) difficult.......whom is your best friend?
YOU and using educated tools within diet......and fitness.
The body is an accumulation of its past history.
I know you know most of this........but I want to beat it into your skull!
It is not "what you eat", but "how much of what you eat that matters" (from the whelm of the basics), and the "what you eat" (and "when you eat it"), can be personal manipulations within one's diet--that can be made powerful, when coupled with "how much of what you eat and when you eat it".
If this makes sense.......lol.
The "not what you eat" and "how much of what you eat that matters" opinion:
This is found in learning your basic and fundamental approximate calorie needs, personally specific to you. And, modified in accordance to the goal you are after: Calorie Deficit for fat loss, and Calorie Surplus for weight gain.
In its most raw and basic format.
Keeping things "equal", cut calories down from your activity level of calories and lose tissue. For some the "type" of food simply will not matter all that much, as along as an appropriate calorie deficit is present.
However........
Now, we move to the "what you eat" (and "when you eat it"), and personal manipulations within one's diet--that can be made powerful, and needed for some that have certain complications with nutrients and types of foods (such as fructose types carbohydrates, Lactose, and so on).
------>One lost quite a bit of weight, just cutting calories. However, they hit a plateau, and tissue loss stopped, and they become frustrated.
There body fat is low, but its not near the place they want.
This is where "manipulating what you eat, and when you eat it" is very powerful--------->and does matter. The lower the body fat (it seems for many), you have to be more careful with "what" type of foods go into the mouth, and sometimes....."when it goes into the mouth".
You take what you have learned in the calorie basics (of yourself), and manipulate the macro nutrients (thus changing "what you eat and the content of what you eat"), and may even change "when you eat it" as compared to the "easy weight loss" period.
Soul of this post:
1. Learn your personal calorie needs--REALLY understand this.
Adjust according to your personal goals. Educate yourself on all the dietary basics as much as feasibly possible. Learn about foods and their nutrient content, etc.
Study.......good material--especially GOOD source material to diet to earn low body fat.
2. Learn how to manipulate the calorie and macro nutrients (the absolute KILLER.....in getting low BF): Manipulation.....of diet (especially the macro nutrients, when calories are figured out.
This is important because there may be in time in your goal path, where this WILL BE REQUIRED for you to progress further.
Considering your starting position, I believe you could dip below......10%....a good amount of time prior to June. It is definately a achievable goal--for you.
I wish you the best, MARKO.....I really truly do.
You can do it.
Best regards,
Chillen
Last edited:
nice pics man your in good shape! you have a journal around here?
Cheers buddy i`m about 13-14% BF in that pic,just starting a cut ,aiming to lose between 15-20lbs over the course of the next 4+ months
Marko, I am interested in what you are doing in this cut. Do you mind sharing your diet and nutritional info, bud? When did you start?
I couldn't wish you any more success, my friend.
Best wishes,
Chillen
Yea i`ll post up info in the morning chillen....just off to bed buddy(early start)
Cool, I look forward to reading it, Marko.
Oh....I see you had already lost a few pounds with that hole in your ear.
Best regards,
Chillen
Yea i`ll post up info in the morning chillen....just off to bed buddy(early start)
I don't want to sound like you are walking the plank, but you look (like Ricky Hatton) at least 123 lbs in your avatar pic so where is the missing 70 lbs?
(I hope you see the funny side)Marko, I am interested in what you are doing in this cut. Do you mind sharing your diet and nutritional info, bud? When did you start?
I couldn't wish you any more success, my friend.
Best wishes,
Chillen
Well first off,i`m doing this over 4+months gradually because in the past when i`ve tried to cut i believe i went too fast and with a too big calorie deficit,then got disillusioned after a few weeks and quit.
I`m happy starting of by getting in 200-2500 cals per day.
I posted my workout earlier in this thread,which i was going to change after the christmas holidays.But i`ve decided to stick with it for the time being and see how it goes.
As for cardio i will be running on the treadmill a minimum of 4x per week(always in the am).When the weather picks up i`ll take it outside along with my bike
.I will be doing a mixture of HIIT and SS i know thats not to everybodies taste, but i actually like a long run every now and again(it relaxes me).
As for diet i`m aiming to eat 6-8 small meals for example;
Breakfast-scrambled eggs(6 white 4 yolk)on slice of wholegrain bread.Or oats with banana and a drizzle of honey.
Snack1-apple/banana.
Lunch-chicken breast with wholegrain rice and broccoli or wholegrain pitta and tuna.
Snack2-cottage cheese on 2 multigrain rivita or more fruit.
Dinner-This could be chicken/turkey/ salmon/lean minced beef with either whole wheat spaghetti or wholegrain rice and veg (i`m a big veg eater,so it would take ll day to right down certain recipies):eating:
Snack3-cottage cheese on celery.
Also i have a PWO shake.
Supps-2 fish oil capsules/2 fibre capsules/1 multivitamin.
Oils-extra virgin olive oil/nuts and mixed seeds.
I make all meals from scratch myself no processed crap,i do`nt use condiments at all apart from freashly ground black pepper.
I like coffee but i`ve cut back so i now only drink it in the am.After noon i`ll drink only water and green tea.
As this is gradual i`ll be happy to lose no more than a lb a week on average.
All this being said i do`nt know how much i have to lose until i`m happy, my quote of 10-15lbs is just a ballpark figure at the moment.
I`m weighing 187lbs at the moment with 13-14&BF(total guess).
So my reckoning is that i can hit 170-175lbs with sub10&BF.
I guess it`s a steep learning curve,and think will defo need to be tweaked,so i`ll just have to listen to my body.
Come on Chillen rip me apart buddy
I don't want to sound like you are walking the plank, but you look (like Ricky Hatton) at least 123 lbs in your avatar pic so where is the missing 70 lbs?
I`ll take that as a compliment captain pugwash
