7399martyn's workout journal [Archive] - Bodybuilding.com Forums

7399martyn

12-30-2008, 06:30 PM

i am writting this so i can track my progress and see all the things that have worked, or not worked for me. if you like reading this please subscribe.

Goals
mainly strength, im not too strict on physique, but i do care about my physique, just not a lot like strength.

Starting lifts - 30th Dec 08
bench 200
squat 280
deadlift 330

7399martyn

12-30-2008, 06:34 PM

right now i am doing a 4 week routine, 9-12 sets per workout, 4 day split, free weight compounds being nearly all my workout. all my reps are <5 not including the deload week which is 10-12 light weight reps. my 4 week routine is like:
week 1 - heavy
week 2 - medium
week 3 - heaviest
week 4 - deload

my workout will strat off with (excluding warm up) the main lifts (bench, squat, deadlift, press), followed by several accessory exercises.

and i cant deadlift at the moment because i ahve an injury on my middle back, its gotten better, and as time goes on i think ill be able to do deadlifts.

7399martyn

12-30-2008, 06:39 PM

alright lets start with yesterday.
im on my deload week. leg day was yesterday.

puh... i got a longgg way to go until i can manage 20 rep squats. i was doing light weight squats for 10-12 reps and not til failure. on my 8th rep i was panting, high rep squats really test your breathing.

in other news i saw a guy who goes to my school at my uni gym. he says he's been going to the gym everyday for the past 4 weeks (kinda BS cos this was the first time ive seen him) but for the benefit of the doubt i didnt fully dismiss what he said.

7399martyn

01-01-2009, 10:47 PM

wednesday was back day. deloading week.

not much to write,
couldnt do deadlifts becuase of back although my back is getting better but not 100%.

i think ill do chins/pull ups first and then rows. i did rows first and i could do 4 less chin ups on my sets.

7399martyn

01-01-2009, 10:50 PM

today was chest day, deload week.

only wanted to say a couple things;
i could do 10 more reps if i did half reps. i touched my chest but i didnt lock out, kinda like what Jay Cutler and those pro bbers do. i dont know if i should have done half reps or not.

i did half reps on eveything, flat bench, incline, close grip and dips.

LeantoMean

01-01-2009, 11:05 PM

Goodluck bro ill b folowing this, ino this sounds like a stupid question but what does "deloading" mean? Ur pretty huge for 16 how long u been lifting? Wats your diet and supplements like? Cheers.

7399martyn

01-01-2009, 11:23 PM

Goodluck bro ill b folowing this, ino this sounds like a stupid question but what does "deloading" mean? Ur pretty huge for 16 how long u been lifting? Wats your diet and supplements like? Cheers.

deloading means to take a break from your working sets and do a light week to "deload"

started in 08 so a year.

diet wise is somewhat strict, i have 4 meals that i always have, and another 2 are random but still fit into my diet. i have a cheat snack every second day or so, like a chocolate bar or piece of cake, not a meal but a snack.
but remember what works for me may not work for you.

meal 1
protein shake;
500ml skim milk
4 weet-bix biscuits
banana
scoop of whey

meal 2
4 eggs
2 pieces of toast and some baked beans.

PWO shake if i workout that day.

meal 3
complex carb source
protein source
fat source if needed

meal 4
complex carb source
protein source
fat source if needed

meal 5
4 pieces of toast
peanut butter
slice of cheddar cheese
can of tuna

meal 6
cottage cheese and some nuts.

if posting my diet gives you ideas about yours then great. but i see little point in posting my diet, again, what works for me may not work for you. i dont know how much calories or my macros, i go by feel.

supplements i use whey and a multi-vitamin. i feel thats all i need for myself and can save money for more food or other things.

hope that helps, and best of luck with your journey.

LeantoMean

01-01-2009, 11:53 PM

Very simple but very effective i bet. Great progress for a year, keep it up =[)

7399martyn

01-06-2009, 10:40 PM

if im not writting it means everything is going as i planned.
today was chest. i switched my back and chest day because i didnt want leg and back clsoe to each other since squats and deadlifts work similar muscles.

i was suppose to do 165lb (75kg) x4. but i did 176lb (80kg) x3/4
i didnt want to put the 11lb and the 5lb plates on the bar, i ending up putting the 22lb plate. why? well because the i couldnt wait for the guy to finish using the 5lb plate and because it was an ego booster and i thought i could do 176lb x4 instead of 165lb x4.

i did 4,4,3 but on the last rep of every set i needed some assistance from my spotter and i was a little dissappointed about that.

moral of the story. use the most accurate weight possible.
now ill use the 11lb & 5lb plates like i was suppose to, instead of the 22lb plate.

7399martyn

01-09-2009, 12:11 AM

back workout today.
really focusing on getting the deadlift form correct.
did 225 for reps. pretty light to start off.

havent done deads in awhile because of an injury and looking to ease myself back.

TheMightyManlet

01-09-2009, 03:16 AM

Subbed, looking good so far mate!

Similiar stats to me and similiar goals. Race to that 1000lbs total :p

7399martyn

01-09-2009, 03:38 AM

thanks man, im around 800 now. looking to get to the 1000lb before 2010.

TheMightyManlet

01-09-2009, 03:50 AM

thanks man, im around 800 now. looking to get to the 1000lb before 2010.

I'm at 880lbs at the moment, my target is to reach at least 1000lbs (hopefully more like 1050lbs) by the end of March. I reckon you could get to 1000lbs by mid April, set yourself a target!

7399martyn

01-09-2009, 03:59 AM

I'm at 880lbs at the moment, my target is to reach at least 1000lbs (hopefully more like 1050lbs) by the end of March. I reckon you could get to 1000lbs by mid April, set yourself a target!

lol, ok. ill be lifting as hard as i can. ill aim for 2 plate bench, 3 plate squat and 4 plate deadlift by April (950lb total).

im planning to cut in feb for a couple months so that might slow my strength progress. cut from 16% to 12% bodyfat.

TheMightyManlet

01-09-2009, 04:11 AM

lol, ok. ill be lifting as hard as i can. ill aim for 2 plate bench, 3 plate squat and 4 plate deadlift by April (950lb total).

im planning to cut in feb for a couple months so that might slow my strength progress. cut from 16% to 12% bodyfat.
**** cutting :p lol

But that sounds good anyway, good luck

7399martyn

01-12-2009, 09:10 PM

leg day yesterday.
need to work on my squat form, i seem to be getting into the habit of raising my hips faster than my shoulders.

and ill go heavier on the front squats next time. maybe 185 for reps as opposed to 135 which i normally do.

7399martyn

01-15-2009, 10:50 PM

back day today.

i think i did too much volume. my aim to to get into the gym, hit heavy, and get out. low volume.

im also getting back into deadlifts. did 225 for ??reps, not really sure. just working on the form.

and when i do rows after deadlifts my chinups suffer, and vice versa.

MrHomoFace

01-16-2009, 01:36 AM

time to cut, u gettin fat (no hate)

7399martyn

01-16-2009, 01:39 AM

time to cut, u gettin fat (no hate)

im cutting at feb.

edit: you've just contaminated my thread, this used to be red free.

biohazard90

01-18-2009, 09:45 AM

you posted back about my work-out rountine, and I followed the link that you gave me. Ill be starting to follow tis routine since it seems you really know what the hell you are talking about. Does this follow the rippietoe cycle? And thanks for the advice cause I have tried so much stuff over the past couple of months its rediculous. Just on a final note, what should i do for legs since my right knee is having trouble supporting weight??

EC_Muscle

01-18-2009, 09:48 AM

nice journal man, good luck with your lifting.

7399martyn

01-18-2009, 11:09 PM

leg day was today.
i was wishing to hit a PR but my squat form was a little off.
i have trouble going ATG, i can break parellel but i cant seem to go ATG without rounding my back A LITTLE. i also need to work on using my posterior chain and glutes more.

i really want to squat ATG for all my squats. ill be sure to do some research.
i ended up doing like 12 sets of moderate weight squats to work on my form... man im exhausted.

this week i was hoping to get some PRs for my big lifts, but it looks like ill have to wait next month(i do a 4 week cycle) until i can go all out again. ill hopefully get a PR for the bench, but not for the deadlift because im working on my form.

7399martyn

01-20-2009, 10:48 PM

i had one of those days :(....
chest day today.

4 weeks ago i tried 187lb and i go 3 reps with the most slightest help on the 3rd rep.
today i was sure i was going to get those 3 reps.
i failed and needed help on the 3rd rep.
my sets looked like this; 2,2,1. i was sooooooo f*cking mad at myself, like i wasted 4 weeks for nothing. i really wanted those 3 reps.

its going to be another 4 weeks (because i do a 4 week cycle) until i will attempt a 3RM.

----rant----
i had one of those days where everything pisses you off. i had a bad workout and every slightest thing began to make me mad. the bunch of idiots socialising at the gym about how to do bicep curls right. some dude teaching his friend how to squat on the smith bar with the pussy pad with bad form. then on the bus a women crashed into another car and the road was held up for 10 minute.. but those ten minutes felt like eternity for me, it was her fault!! she was trying to change lanes at the traffic lights.. soo many dumb people in society.

----end of rant----

now im a bit calmer, theres no use getting mad over what cant be fixed. ill try and improve and set a PR next month.

7399martyn

01-22-2009, 11:22 PM

back day today.
deadlifts felt pretty good, did 5 reps with a good amount of weight, i could definelty go heavier, but not next week.

7399martyn

01-25-2009, 10:21 PM

started my cut today, im excited about it. Also having a deload week.

leg day.
working on the squat form, i think i got it, im keeping my back more vertical and not rounding my ass as much. did less volume and lighter weight for deloading.

7399martyn

01-29-2009, 11:58 PM

last day of deload week.
back day.

did 2 sets of deadlifts, 1 set of chinups and a set of bicep curls.
then 2 of my mates that go to my school were they and i decided to hang around, i wont do that again. wasted too much time, and missewd my bus.

next week ill go almost to failure, ill stop at half a rep or a full rep prior to failure.

7399martyn

02-01-2009, 11:02 PM

leg day today.

i was hoping to hit some heavy weights but i decided that my squat form wasnt up to scratch, i think i got it now.

shorts ripped at the start of my workout, still continued lol.

looking forward to working on my squat form, i think everytime im at the gym ill dedicated a couple sets at the end of my workout to improving my squat form.

7399martyn

02-08-2009, 11:46 PM

its been a week since i last posted here, everything went according to plan so there was nothing new to post.

leg day today.
i got kicked in the head when i was diving for the ball playing soccer at school, i didnt feel like myself, i had a few hulucinations.

still cant get the squat form right, need to do more research, i think next time ill post a vid of my squat and post a thread in the powerlifting section so they can see what im doing wrong.

7399martyn

02-13-2009, 04:25 AM

stick to your schedule, always stick to your schedule.
hip flexors felt a bit sore, and i workouted at my school gym instead of my usual one.

deadlifts suffered, only got 264x4, as opposed to easily getting 264x5 three weeks ago.

next week if the week i go for some PRs and hopefully get my squat technique perfected.

im off to bed now.. really tired

7399martyn

02-17-2009, 11:03 PM

benched 176lbx3 today.
had a couple chest bounces, gotta work on that. did 187lb for max but i reckon if i only did a max i wouldve gotten ~195lb.

Johnbodybuilder

02-18-2009, 02:50 AM

Subbed man, and reps. Youre doing well man! you ever tried simple power based routine, im doing it now.

TheMightyManlet

02-18-2009, 09:45 AM

benched 176lbx3 today.
had a couple chest bounces, gotta work on that. did 187lb for max but i reckon if i only did a max i wouldve gotten ~195lb.

Pretty good mate, 2 plates will come quick!

7399martyn

02-19-2009, 11:03 PM

Subbed man, and reps. Youre doing well man! you ever tried simple power based routine, im doing it now.

I havent tried it, but its definetly a possiblity, ive heard nothing but good from it.

Pretty good mate, 2 plates will come quick!

thanks, but my bench has stalled for some time now, i think i need to change my routine.

7399martyn

02-19-2009, 11:06 PM

deadlift day today.

308x3, PR. its not 315, we use the metric system in Australia, 20kg = 44lb.

felt really good to finish the week. i think im going to change my routine to a 3 week cycle and try that for two months, if that doesnt work ill probably do a typical powerlifting routine with DE and ME days.

TheMightyManlet

02-20-2009, 03:46 AM

Nice deads, I usually go for a heavy triple or double too. Max has to be around 340?

ameen2k9

02-21-2009, 12:23 AM

Nice progress journal keep it up mate good luck :D

7399martyn

02-21-2009, 12:39 AM

Nice deads, I usually go for a heavy triple or double too. Max has to be around 340?

I think so, i reckon i could get 340 for a max.

Nice progress journal keep it up mate good luck :D

thanks man, you too with your lifting.

schulerdoish

02-21-2009, 10:20 PM

7399martyn

02-21-2009, 10:28 PM

Nice overall...post the numbers for each workout even if redundant. Easier to read.

For bench...mine stalled A LOT between 200-245. It takes time. I would suggest sticking with barbell and mixing up the sets/reps.

Like do a heavy and light day.

Heavy: 5x5,6x4,5x3...heavy as hell
Light: short rest, lower weight, reps above 6.

i prefer to summarise my workouts in a several sentences. numbers can mean anything, its how heavy it is relative to yourself.

right now im going to start the 5x5 workout. ill see how it goes.

7399martyn

02-23-2009, 01:15 AM

schulerdoish

02-23-2009, 04:12 PM

lets see how it goes ey?

i did my calculations here http://www.vicjg.com/aspx/madcowint.aspx#
first workout, did everything like it says, felt different ramping up the weight. i felt like i got a good workout without tiring myself.

I wouldn't be surprised by your squat and deadlift going up with that. but I don't feel like your bench will go up that fast.

7399martyn

02-23-2009, 11:10 PM

I wouldn't be surprised by your squat and deadlift going up with that. but I don't feel like your bench will go up that fast.

it goes up by percentages, so naturally my squat and deadlifts have a bigger weight so the weight increments will be bigger. my bench should still go up, i should get around 190x5 at week 12.

7399martyn

02-24-2009, 11:42 PM

good day.
i did madcows 5x5 wednesdays workout

Wednesday
- Squat 4x5 First 3 sets are the same as Monday, the 4th set is repeating the 3rd set again
- Military 4x5 Ramping weight to top set of 5
- Deadlift 4x5 Ramping weight to top set of 5

my deadlifts felt a little heavy in comparison to my other lifts, but i know its just the feeling, it felt heavy but i know i could have done heavier.

I did a bench max competition at my school at lunch time, i should not have done that, i think ill go a little easier on fridays bench press.

A staff memeber who was 1/4 squatting with the bar pad told me to wear shoes when i lift because its company policy for safety reasons even though i had the safety rails. Looks like i need to get myself a pair of Chuck taylors.

7399martyn

03-04-2009, 02:48 AM

everything is going good, nothing interesting to report.

today was wednesday madcows.
- Squat 4x5 First 3 sets are the same as Monday, the 4th set is repeating the 3rd set again
- Military 4x5 Ramping weight to top set of 5
- Deadlift 4x5 Ramping weight to top set of 5

i played soccer in the afternoon before gym so i was feeling a bit tired.

overhead press felt a little heavier than last week even though it was the same weight.

deadlifts were easy.

i guess everything is easy, not untill 4 weeks in till i hit my max 5RM.

Johnbodybuilder

03-04-2009, 06:15 AM

Keep it up man

7399martyn

03-06-2009, 07:38 PM

Keep it up man

thanks man. hopefully by mid april ill have abs, then ill do a very slow clean bulk.

7399martyn

03-06-2009, 07:44 PM

i figured i better keep track of everything since im cutting.

i did it on fitday.com, good site, totally free.

This is an off day.

http://i460.photobucket.com/albums/qq322/7399martyn/diet.jpg

Breaky
protein shake;
skim milk, banana, whey powder

Recess
ham steak sandwhich, w/ a small can of tuna.

Lunch
ham steak sandwhich w/ a small can of tuna.

Afternoon meal
brown rice, chicken, an egg

Dinner
4 eggs, peas and carrots, olive oil.

Supper
beef, peas and carrots, olive oil.

Johnbodybuilder

03-07-2009, 12:50 AM

gl cutting, im gonna cut soon.
1. how long will it take to hit 8-10% bf if im the same % as you were before cut.
2. If im on 3800-4000 cals now how much should i be taking on cut?

7399martyn

03-07-2009, 11:51 PM

gl cutting, im gonna cut soon.
1. how long will it take to hit 8-10% bf if im the same % as you were before cut.
2. If im on 3800-4000 cals now how much should i be taking on cut?

my estimate is 3-4 months. if 4k is you bulking diet, i would try 3,000.

7399martyn

03-13-2009, 03:22 AM

Fridays 5x5.

easy as usual, although some focus and effort was required.

i think i strained my left hip flexor during squats, felt a little discomfort but i continued anyway. i forgot about my last set of 8 for squats while i was benching.

my hip feels better now.

Johnbodybuilder

03-13-2009, 10:51 AM

Put weight and sets down. Gj im cutting soon once i do a quick overall body thickening.

7399martyn

03-14-2009, 11:57 PM

had a little hicup. on doing an exam monday after school so i put mondays workout on sunday this week.

easy as usual, although i did have a little trouble with benching, it was because i stuffed up my technique on the 4 rep, had to adjust myself.

7399martyn

03-20-2009, 01:29 AM

next monday ill hit my current 5RM, i know i can all the big three easy. i want to see how far i progress, i hope i can reach 2 plate bench and 3 plate deadlift before i stall.

dunkalicious

03-20-2009, 04:21 AM

subbed brah, sub to my if you want

7399martyn

03-23-2009, 12:58 AM

mondays 5x5 today.

bench press felt a little harder than expected, i think that was because i rushed my sets because the gym was pretty crowded which is unusual it normally isnt.

squats and rows were a piece of cake.

subbed brah, sub to my if you want

thanks man, subbed to yours.

7399martyn

03-27-2009, 11:03 PM

saturday evening.

top abs and the sides of my top abs feel sore. strange, i didnt do anything out of the ordinary.

squats and deadlifts will be easy to progress on, my overhead and bench will probably stall first, if that happens ill deload and start again.

next week is my last week of school for the term, i hope after the holidays ill have my six pack.

7399martyn

03-30-2009, 01:23 AM

mondays 5x5,

squats were easy i reckon i could have done another 2-3 reps.

bench was difficult but i triumphed. i think i could go on another 2 weeks before i need to reset.

rows i had to use a bit of hip at the last rep for the bar to touch my sternum. might reset that in a couple weeks also.

i bought a KoRn album and listened to Right now and Freak on a Leash. good band.

i saw this hot as girl doing leg press, its on a 45 degree incline and she had shorts on. i couldnt help but take a look lol.

Johnbodybuilder

03-30-2009, 08:30 AM

7399martyn

04-02-2009, 08:36 PM

i was meant to do fridays 5x5 today.

i didnt because today was our school carnival. we hold events to raise money for third world countries. all the students have to do a 5 mile walk. and i entered the bench press comp. i got 210 on the smith machine lol. i maxed out like 10 times, chest feels sore.

ill do fridays 5x5 on saturday asnd wont do bench press. then next week ill repeat this weeks 5x5.

7399martyn

04-06-2009, 04:18 AM

mondays 5x5.
im repeating last week because i think i need another week for the rows and military press.

i felt like i didnt have much energy today, i think it was because i woke up at 10am instead of 7am. i had one less meal prior to my workout.

i tipped over the bench press today. i went to adjust the railling because it was too high, when i put the barbell back (115) i pushed it too far and it tiped the bench. Very embaressing lol.

killed squats.

bench press was difficult but i still mananged. i can bench my body weight for 5 reps (160).

rows i used a bit of hip. im afraid that in the future i will use too much hip and the exercise will become useless.

im buying my music now, i replaced all my limewire downlaoded songs with itunes one i bought. Bought disturbed album the sickness (yes old i know), provided some good songs to workout; Voices, The Game, Stupify, Down with the Sickness, Fear, Meaning of life.

Saint_James

04-06-2009, 12:04 PM

gj man.

hows the cut going? any recent pics?

7399martyn

04-07-2009, 05:45 PM

beastisized

04-08-2009, 12:21 AM

until when you wish to cut?

7399martyn

04-08-2009, 12:42 AM

until when you wish to cut?

what? im cutting now. ill stop when i have a six pack, im wishing in the next month.

7399martyn

04-08-2009, 12:48 AM

felt tired again today. i think its because i woke up 10am, which is 3 hours later than usual so i had 3 meals prior to my workout instead of 4. im goign to sleep earlier so i can get that extra meal in and hopefully have more energy.

new PR for overhead press 115x5. last rep stuck in the middle, then i presisted and got the last rep making.

felt soo low on energy when it came to my last set of deadlifts but got the 5 reps 286x5. i owe it to this song, got me in the ****ing zone.

GMNmVopIKqk

o yer, i tripped over while walking home and cut my knee, nothing big.

HaRRd LiThIuM

04-08-2009, 05:18 AM

In on 3rd page

U better not disapoint or I will rain a lifetime of red upon ur cp

dunkalicious

04-08-2009, 05:24 AM

there are little signs of abs in the 2nd pic

7399martyn

04-11-2009, 01:46 AM

had to do it on saturday because the gym was closed on good friday. felt somewhat tired and shaky.

231x3 squats felt difficult but not hard.

165x3 bench is the same story only i think im goign to stall soon. it felt i could only do 3 reps.

154x3 rows were good. although i cannot do 5 strict reps, ill need to use some hip on monday.

7399martyn

04-13-2009, 01:19 AM

231x5 PR squat. Easy, still had a rep or two in the tank.

165x5 PR bench press. Suprised myself i didnt think i had it in me. On the 4th rep i thought that was it, but i pushed up and slightly back to get the rep. pushing back goes against my style of bench since i try to bench powerlifting style so i should bench in a straight line and not in an arch. next week will be the same weight because i round up or down the numbers.

154x5 PR rows. used a bit of hip on the 3rd-5th rep, i could still feel my back working and my hips werent taking over the exercise making it an upright row/deadlift. I found that my grip width for rows is the same my bench. Again next will be the same weight because the gym doesnt have half kilo weights lol.

I didnt know monday was a public holiday, had to wait 30 minutes for the bus to come arrgghhh.

i felt sorry for this dude. he tried to bench 225 and was very close. i could see he was dissapointed about that.

scott_lycan

04-13-2009, 02:25 AM

nice work bro.

wheels are looking solid as. keep the up good work.

TheMightyManlet

04-13-2009, 03:46 AM

Keep going mate, haven't been here in a while (changed my name used to be Rob). Wheels are looking huge, what they measuring?

7399martyn

04-13-2009, 04:30 AM

thanks guys. my wheels measure almost 24inches, they are probably the easiest part for me to grow, nothing but squats :D

BeanieWells

04-13-2009, 04:33 AM

yer, i wanted to post pics at the end of my cut when i have a six pack, but ill post this pic now.

jan 31st.
http://i460.photobucket.com/albums/qq322/7399martyn/jan31st.jpg

a week ago
http://i460.photobucket.com/albums/qq322/7399martyn/100_8861.jpg

ive been stuck on the same bf for some time now. i think im gonna decrease my cals a bit.

Strong dreamer bulk. Imo you ****ed up on your bulk and probably only gained 10lbs lbm max. Good to see you're cutting and maybe do a cleaner bulk next time.

7399martyn

04-13-2009, 04:39 AM

Strong dreamer bulk. Imo you ****ed up on your bulk and probably only gained 10lbs lbm max. Good to see you're cutting and maybe do a cleaner bulk next time.

i know. on my bulk i gained 1lb a week and i thought it was all fine and dandy. then after i realised i was gaining fat i tried to cut down but i couldnt seem to get my diet right. everytime i looked at a food like pizza i was like "it has carbs, i need carbs for energy." my head was soo far up my ass.

when i eventual get a six pack ill do a slow clean bulk. ill be happy to gain 10lb in a year.

dunkalicious

04-13-2009, 04:54 AM

do you cycle carbs?

7399martyn

04-13-2009, 05:01 AM

nah, but i do a timed carb diet. my last two meals of the day do not have carbs, i find this is a good way to limit carbs and cals.

BeanieWells

04-13-2009, 05:12 AM

i know. on my bulk i gained 1lb a week and i thought it was all fine and dandy. then after i realised i was gaining fat i tried to cut down but i couldnt seem to get my diet right. everytime i looked at a food like pizza i was like "it has carbs, i need carbs for energy." my head was soo far up my ass.

when i eventual get a six pack ill do a slow clean bulk. ill be happy to gain 10lb in a year.

haha I know how you feel. When I first started to get my diet in check, I ate way too many calories than I should have even though all of it came from good food. In the span of 4 months, I went from 115-150 and my waist jumped 29-31 in the process. It was quite the fail.

cheesecake0

04-13-2009, 05:49 AM

sub'd

brah

7399martyn

04-13-2009, 08:20 PM

couple new pics, i cleaned up my deit.

workout days
2,600cals, 78g fats, 208g carbs, 273g protein.

non-workout days
2,400cals, 74g fats, 168g carbs, 266g protein.

http://forum.bodybuilding.com/photo/data/500/front_flexed_12_4.JPG http://forum.bodybuilding.com/photo/data/500/back_flexed_12_4.JPG

7399martyn

04-15-2009, 12:12 AM

171x5 Squats. Easy, wednesday you dont go heavy on squats.

115x5 Overhead Press. Equalled my PR from last week, this time it felt easier. I didnt raise the weight because the lightest plates are 2.75lbs so i round up/down the weight. Next week ill increase the weight.

292x5 PR Deadlift. It felt heavy and no doubt i used a lot of effort but i think i can manage several more weeks of increasing weight.

I bought Linkin parks albums Hybrid Theory and Meteora. Three days grace album One-X. Good songs if you're into Nu-Metal/Hard rock.

7399martyn

04-17-2009, 12:48 AM

237x3 squat. hard but i know i can do the 5 reps on monday.

165x3 bench press. i did 165x5 on wednesday, looking on my sheet the weight increment was too small to add another 5lbs but i should have increased the weight anwyay, arrghhh did that easy.

154x3 rows. same thing as bench.

two of my mates from school rocked up at the gym, i had 15 minutes after my workout before my bus so i hung out with them. they did some dumbbell arm work then did machine work for the rest of their body lol. Good people, more of the running type, goals were different.

7399martyn

04-20-2009, 01:00 AM

237x5 PR squat. i got to video myself going heavy, i hit the depth but i think my form breaks down on heavier weights, ill get a vid either this friday or next monday.

165x5 equal PR bench. disappointed, it felt a bit harder this week than last. On my last rep i lifted my right leg off the ground, got to work on that, i think ill be stuck on 171 (next weight increment) for atleast 2 weeks.

154x5 equal PR row. felt a little heavier this time, last couple of reps i pulled the bar up to 2 inches away from my chest them i bring my chest down. ill be stuck on the next weight increment too for atleast two week like the bench.

2 of my friends showed up at the gym again, one of them was the same guy and he brought his other friend. they saw me squat 237 and looked suprised.

feels good man.

TheMightyManlet

04-20-2009, 05:11 AM

Nice pr on the squat mate, you will be hitting 3 plates in no time :)

7399martyn

04-20-2009, 11:39 PM

thanks man, i think when i get 275x5 ill go for 3 plates max.

7399martyn

04-22-2009, 12:58 AM

176x5 Squat. Easy, you dont squat heavy on wednesday.

121x3 Overhead Press. Very dissapointed, last week i did 115x5 and i felt like i could have gone heavier, but my triceps gave out. I think this is because im back from the holidays and i did a light session during lunch at my school gym to teach my friend how to deadlift, and after lunch we had sport, i weightlifting directly after school. Next week i wont push myself too much before my weight lifting.

297x5 PR Deadlift. Suprised i got it considering i didnt get the overhead press. felt heavy, but i reckon i can go for another few weeks before i have to reset.

Like i said, i workout directly after school so i won't do too much exercise at lunch or during sports. Next week ill try 121 Overhead press again and hopefully ill get it.

During my two week holiday i slept in so i had 5 meals instead of my 6 scheduled one, i was also a couch potatoe on the holidays, the only exercise i ever did was my workouts.

HaRRd LiThIuM

04-22-2009, 03:37 AM

Strong ass squat brah

HaRRd LiThIuM

04-22-2009, 03:41 AM

You should try for some max effort attempts brah

7399martyn

04-22-2009, 03:44 AM

You should try for some max effort attempts brah

yer, but im making progress on 5x5 and dont want to ruin it. when i eventually stall on it i might do some max efforts before reseting the program.

7399martyn

04-24-2009, 02:27 AM

242x3 Squat. easy. I filmed myself to see my form. need to work on putting my elbows more forward, and work on sitting back more.

171x3 Bench. felt hard, i reckon i can only do four reps for monday but ill do my best.

160x3 Row. form is breaking down, similar to bench only rows have a grey area where you dont know if your form is too bad for the rep to count.

Squat vid, 242x3, starts at 0:20.
W98Lrefwf2A

ahhh, so glad its friday.

i feel hungry at night after dinner, i started drinking a litre of more water and having dinner half an hour later, im goign to weigh myself tomorow but i doubt my weight has changed, my body fat still looks like the same.

dunkalicious

04-24-2009, 02:33 AM

squat form seems fine

7399martyn

04-24-2009, 02:44 AM

squat form seems fine

i thought that too, but i posted it in the powerlifting section and got advice that my knees move forward too much and i that i should work on sitting back more.

when i was working up the weight i sat back a bit more and i need to do the same for my heavy sets.

dunkalicious

04-24-2009, 02:46 AM

i thought that too, but i posted it in the powerlifting section and got advice that my knees move forward too much and i that i should work on sitting back more.

when i was working up the weight i sat back a bit more and i need to do the same for my heavy sets.
it's fine

7399martyn

04-24-2009, 02:52 AM

it's fine

lol yer, its good, but i can always improve.

lynkkkkk

04-24-2009, 04:08 AM

lol yer, its good, but i can always improve.

That's a great mentality you have, don't lose it.

7399martyn

04-27-2009, 01:32 AM

That's a great mentality you have, don't lose it.

thanks man, it only applies to lifting though lol. i need to improve on my school grades.

7399martyn

04-27-2009, 03:56 AM

242x5 PR squat. it just keeps getting better. It was heavy, but i got all the 5 reps :). working on my forms, my elbows are under the bar more instead of being too far back, need to work on sitting back more.

171x5 PR bench. On the 5th rep my form broke down. i was having my elbows flared and not using my back. i was not expecting to get all the 5 reps at all, it was very suprising to me.

160x5 PR? rows. not really a PR, i used too much hips. im going to stay on this weight for another week and see how it goes.

my workouts take a bit longer now since im resting for more time between sets.

it was raining today and i didnt have a jacket, i was walking in the rain with a wife beater like a tosser.

ex3e1989

04-27-2009, 05:46 AM

wow brah, strong legs!
awesome ATG squats btw

7399martyn

04-29-2009, 01:36 AM

182x5 Squats. Easy, wednesday you dont go heavy on squats.

121x5 PR Overhead Press. last rep killed me, arched my back too much, but im glad i got the five reps. The next two weeks the weight stays the same.

303x5 PR Deadlift. hard, but i got it. Im gonna get a vid next week with 308lb (140kg) hopefully.

Lately i been playing too much GTA4, need to stop lol.

7399martyn

05-01-2009, 04:49 AM

248x3 Squat. Felt hard, but i will nail 5 reps on monday. I need to focus on my form, i can squat that much weight but i need to focus on keeping my form good.

176x3 Bench. Felt very hard, i think i can only do 4 reps on monday, 3 reps killed me.

165x3 Rows. Couldnt complete the movement using full ROM, going to stay on this weight for another week and see how it goes.

Friday, i love fridays.

7399martyn

05-05-2009, 02:48 AM

248x5 PR squats. sat back a little more on lighter sets. my elbows need to be forward a little more to prevent me leaning forward.

176x4 Bench. didnt get the 5 reps partially because my form was off, and partially because i am just not strong enough. im going to stay on this weight for another week and see how it goes.

160x5 Rows. felt slightly better, but im going to stick to this weight for another week to strengthen my rows.

3 guys at the gym were squatting 265 with 1/4 ROM, son... i am disappoint.
my diet is a bit off, nothing major but i need to clean it up a little if i want that six pack.

TheMightyManlet

05-05-2009, 08:08 AM

Woh nice pr on the 282, big jump from the previous workout. You're getting pretty strong, couple of months and you'll be in the 1000lbs club bro

7399martyn

05-05-2009, 11:44 PM

Woh nice pr on the 282, big jump from the previous workout. You're getting pretty strong, couple of months and you'll be in the 1000lbs club bro

ahh **** brah, sorry on my part, it wasnt 282, meant to be 248, typo bro. squats should go up every week by 2.5kg (5.5lb).

it'll be quite an achievement to get in the 1000lb club.

HaRRd LiThIuM

05-06-2009, 01:07 AM

I took my measurements today brah.

Chest 40 inch relaxed, Biceps 14.5inch flexed, Waist 30 inch, Quads 22.3 inch :(, Calves 14 inch :(

I'm now gonna work my calves every second day until they hit 17 inch.

Whats urs (no homo)

ahh **** brah, sorry on my part, it wasnt 282, meant to be 248, typo bro. squats should go up every week by 2.5kg (5.5lb).

it'll be quite an achievement to get in the 1000lb club.

Good idea

I'm gonna find my 5rm and chuck on an extra 2.5kg each week. Each month has 41/3 weeks so by the start of summer I'll be squatting heaps

End May +10.83kg

End June +21.66kg

End July +32.5kg

End August +43.33kg

End September +43.33kg

End October +54.16kg

I'll be repping around 150kg/340lbs lightweight buddddyyyy.

More consistent than my strategy of moving 10kg up once I hit 8 reps with a weight

7399martyn

05-06-2009, 03:51 AM

I took my measurements today brah.

Chest 40 inch relaxed, Biceps 14.5inch flexed, Waist 30 inch, Quads 22.3 inch :(, Calves 14 inch :(

I'm now gonna work my calves every second day until they hit 17 inch.

Whats urs (no homo)

Good idea

I'm gonna find my 5rm and chuck on an extra 2.5kg each week. Each month has 41/3 weeks so by the start of summer I'll be squatting heaps

End May +10.83kg

End June +21.66kg

End July +32.5kg

End August +43.33kg

End September +43.33kg

End October +54.16kg

I'll be repping around 150kg/340lbs lightweight buddddyyyy.

More consistent than my strategy of moving 10kg up once I hit 8 reps with a weight

17' calves will look pretty big. my calves are a bit over 15'. arms are 13.5, legs are 24', waist is 32'.

bill starrs 5x5 is basically using your 5RM and adding 2.5% every week.

yer, sounds good. But you might stall after awhile and have to reset it. i think ive stalled my bench at 80kgx4, at the start of the year i could do 70x5.

im squatted 112.5x5 this week, when i reach 125x5 i might do 140 for a max.

TheMightyManlet

05-06-2009, 11:18 AM

ahh **** brah, sorry on my part, it wasnt 282, meant to be 248, typo bro. squats should go up every week by 2.5kg (5.5lb).

it'll be quite an achievement to get in the 1000lb club.

Ah thought it seemed high, still strong though and a pr is a pr :)

7399martyn

05-07-2009, 01:46 AM

187x5 Squats. Nothing big, wednesday is light squat day.

121x4 Overhead Press. ARRGGHH last week i got that weight for 5 reps, i got weaker on overhead press this week. i think if i wasnt tired i would have got it.

308x5 PR Deadlift. 140kg **** yeah!!, nice milestone. Need to work on extending the hips on lockout and holding lockout for a bit longer.

bmMGWqCNLqU

Felt tired today. yesterday i did some hard cardio, played squash and only had 5 hours sleep. i think thats why i was tired today and missed the overhead press rep.

still really stoked i got a 3 plate deadlift.

Staliyo_Lycan

05-07-2009, 02:32 AM

7399martyn

05-07-2009, 04:37 AM

wow nice DL wish i can do that lulz.

you're not far off, 12.5kg bro, might get there in a month or two.

Staliyo_Lycan

05-07-2009, 04:41 AM

you're not far off, 12.5kg bro, might get there in a month or two.

i moved my weight back to 110kg just to go slower then touch and go. so thats 30kg off lmao!

7399martyn

05-07-2009, 04:50 AM

i moved my weight back to 110kg just to go slower then touch and go. so thats 30kg off lmao!

yer, start a little back so you dont stall as soon. same concept with 5x5, you start with lighter weights and 4 weeks into the program you hit your current 5RM and keep going up.

you'll get there bro, just keep working on it.

HaRRd LiThIuM

05-07-2009, 05:32 AM

bmMGWqCNLqU

Might wanna think about lowering your hips and getting your back straighter when you begin and throughout the lift.

Aside from that not bad I did about the same today except my back was straighter

7399martyn

05-07-2009, 05:40 AM

Might wanna think about lowering your hips and getting your back straighter when you begin and throughout the lift.

Aside from that not bad I did about the same today except my back was straighter

thanks bro, ill try it, i got advice to tighten my abs to keep my back straight. ill start with my hips lower next time to improve said form.

HaRRd LiThIuM

05-07-2009, 06:52 AM

thanks bro, ill try it, i got advice to tighten my abs to keep my back straight. ill start with my hips lower next time to improve said form.

Yea do some weighted ab work on the decline bench and some rope tucks and medicine ball situps or leg raises to strengthen them, it helps.

Don't skip ur ab work even though its winter

7399martyn

05-09-2009, 01:12 AM

253x3 Squats. I feel confident that I'll get 5 reps on monday, i think my form is improving.

182x2 Bench. horrible, disgusted, terrible. soooooo close to 3 reps, i was on my sticking point for some time.. *sigh*.. soo close. I'll stay on this weight for another week because i only got 4 reps instead of 5 for the previous weight on monday. I WILL GET THE 3 REPS NEXT MONDAY.

165x3 Rows. Form is improving, might stay at this weight for another week to reienforce my form.

I feel a stall coming up on my pressing movements. This week i was weaker on my overhead press (got 4 reps instead of 5) and bench press has stalled on 176x4. If i dont improve in the next two weeks i will reset my pressing movements.

TheMightyManlet

05-11-2009, 03:34 PM

Gj on squats bro

How's the leg drive/arch for your bench presses? Leg drive helps me so much with the speed pushing past the sticking point.

Are you still cutting btw? Going to plan?

7399martyn

05-12-2009, 01:31 AM

Gj on squats bro

How's the leg drive/arch for your bench presses? Leg drive helps me so much with the speed pushing past the sticking point.

Are you still cutting btw? Going to plan?

honestly, i got no leg drive for benching. i need to learn lol.

yep, still cutting, but slowly now. im around 155, gonna keep cutting until i have a visible six pack, then probably maintain weight or do a very slow clean bulk.

dunkalicious

05-12-2009, 01:39 AM

gj on deadlifts

7399martyn

05-12-2009, 01:40 AM

253x5 PR Squats. my form has improved, im sitting back more, but on the last rep, i leaned forward a bit making it a GM squat, nothing i cant fix.

176x5 PR Bench. YEAAHHH, sooo exstatic about it. last week i could just get 4 reps and i thought i had reached a stall. Bench form was different, my elbows were tucked in but not too tucked in like i usually bench, i brought to nipple level, a little higher than what i normally do.

160x5 Rows. Strictness of form has improved, i think ill increase the weight next week and see how things go.

Man, my self esteem was through the roof today. Firstly because i have noticed a decrease in my body fat, one step closer to the six pack. Secondly because we had to do a speech for english, and i nailed, it. Lastly because i got the bench press, i've put on 22lb on my 5RM on bill starrs, ****ing love it!

7399martyn

05-12-2009, 06:00 AM

gj on deadlifts

thanks man.

HaRRd LiThIuM

05-12-2009, 06:12 AM

Man, my self esteem was through the roof today. Firstly because i have noticed a decrease in my body fat, one step closer to the six pack. Secondly because we had to do a speech for english, and i nailed, it. Lastly because i got the bench press, i've put on 22lb on my 5RM on bill starrs, ****ing love it!

GJDM

Get some progress pics up (no homo)

7399martyn

05-14-2009, 02:08 AM

GJDM

Get some progress pics up (no homo)

lol, i just posted my avi last month, ill get some when i see my six pack.
i cheated yesterday which didnt help :(, 2 bowls of nutri-grain and 4 slices of pizza, felt soo tired and hungry from playing soccer and squash that day.

7399martyn

05-14-2009, 02:25 AM

187x5 Squats. Easy, wednesday is light squat day. I love squats.

121x5 equal PR overhead press. Felt really heavy but im gonna increase the weight next week, back was arching but not too extreme.

314x5 PR deadlift. Even though this is a PR, i felt more happy to get 308x5. im going to film myself next week to see my form again, i think its getting worse. if it does ill keep the weight and work on my form, and if worse comes to worse ill reset my deadlift.

i NEED to get more sleep, im having 5-6 hours a day, im starting to feel the afternoon slump.

A dog followed me home. little black one, didnt know what breed it was but it was full of energy like a pre-school on soda, it cheered me up. makes me feel like i want a dog. it ran away when i was close to my house, if it followed em the whole way i would've welcomed it into the family.

7399martyn

05-16-2009, 01:57 AM

259x3 Squats. Form was good. im really happy my squats is going up, i knew i could get it, i want to get 120kgx5, that will be a good milestone.

181x2 Bench. dissapointing especially after i got 176x5 on the monday, sooo close to 3 reps. Out of all the exercises, i fear the bench press, i need to overcome this. I wasnt mentally prepared for the set, i need to be more confident when it comes to benching. im still going to go for 181x5 next week since i got 176x5 last week.

165x3 Rows. Hips werent swinging that much, felt good. Going to go increase the weight next week.

Dam, i am really dissapointed i didnt get the 3 reps for bench, my celebration from 176x5 was short lived. besides my squat and deadlift i feel a stall coming on my other lifts. i think in a few weeks im going to reset my other lifts and keep increases the squat and deadlift.

i went to the gym later in the day today, and it was closing at 6pm so i didnt do any of the accessory work.

ice_man89

05-16-2009, 02:09 AM

good luck hitting 181 for 5 next week! it'll be easy!

nice job on the deads PR

7399martyn

05-18-2009, 02:27 AM

good luck hitting 181 for 5 next week! it'll be easy!

nice job on the deads PR

yesterday i was browsing the powerlifting section and i got advice that i should go for a weigth increase if i dont get both the 5 reps on monday and the triple on friday.

7399martyn

05-18-2009, 02:48 AM

259x5 PR squats. felt good. form has improved but im not going as deep, not ATG but definetly below parellel, ill try to get a vid next week of 120kg 264x5.

176x5 Equal PR bench. Felt easier than last week, one little problem was on the 3rd rep the bar didnt touch my chest but was VERY close. It was strange because my ramping sets felt a little heavier than usual. i didnt get the triple last friday and i dont know why but i WILL get it this week. I didnt think i would be able to get the 5 reps again, it really increased my self-esteem especially how it felt easier than last week.

165x5 PR Rows. Form was unacceptable on the last rep, think ill stay on this weight next week.

Man, last friday i thought my bench press had stalled, but today i was really happy i got the 5 reps which felt easier. Squat has been good, increasing the weight every week and i still havent hit my peak yet.

ice_man89

05-18-2009, 03:45 AM

nice work good to see everything is still moving up

7399martyn

05-20-2009, 06:44 AM

nice work good to see everything is still moving up

thanks bro, i wish i had this progress all the time.

7399martyn

05-20-2009, 06:49 AM

198x5 Squats. Relatively easy, wednesday is light squat day. It was a chance to improve my form, i shortened my stance a bit so its wider than shoulder width, but not too wide.

121x5 Equal PR Overhead press. Felt easier than last week. going to increase the weight by 5lb next week for sure.

319x5 PR Deadlifts. Felt easier than last week. My stance was a little wider and i inclined my knees more so my hips started lower, made a huge difference. I still gotta work on keeping my back straighter, on the 4th and 5th rep my back bent a little and i could feel it. I know i can fix it.

I have a feeling my squat and deadlifts arent going to stall very soon. i have strong legs when compared to my upper body. I shouldve increased the weight for Overhead press but didnt feel confident, this is the 4th week on the same weight for Overhead Press.

ice_man89

05-20-2009, 07:01 AM

is the over head press seated or standing

7399martyn

05-20-2009, 07:03 AM

is the over head press seated or standing

shtandding all the whey my frend.

dunkalicious

05-20-2009, 07:04 AM

did you add me on facebook?

ice_man89

05-20-2009, 07:08 AM

shtandding all the whey my frend.

good good, just make sure your not using your legs. and thats what we like to see it becoming easy

7399martyn

05-20-2009, 07:11 AM

did you add me on facebook?

yer, i saw you on Louis' friends so i added you. Mate is a synonym we aussie use for friend.

good good, just make sure your not using your legs. and thats what we like to see it becoming easy

yeh, i never use legs, i know its just cheating myself. My legs dont move when im doing Overhead Press.

dunkalicious

05-20-2009, 07:13 AM

lol, add me again I declined because I wasn't sure it was you. well, Mate is my real name and it has nothing to do with english meaning of mate lol.

it's such an alpha name

ice_man89

05-20-2009, 07:14 AM

yeh, i never use legs, i know its just cheating myself. My legs dont move when im doing Overhead Press.

i have to say i am sometime guilty of sometimes using a little bit of leg drive on the last rep just to help push it out but i make sure that i never count it

7399martyn

05-20-2009, 07:19 AM

lol, add me again I declined because I wasn't sure it was you. well, Mate is my real name and it has nothing to do with english meaning of mate lol.

it's such an alpha name

yes it is

i have to say i am sometime guilty of sometimes using a little bit of leg drive on the last rep just to help push it out but i make sure that i never count it

i can see how that would happen, when the weight is heavy on the last rep my back arches a little too much and sometimes i dont get the rep and i feel dissapointed. but i dunno, ive never felt the temptation to use my legs.

TheSoldier

05-20-2009, 05:15 PM

man your making some damn good progress

subb'd and reppd

7399martyn

05-22-2009, 01:46 AM

man your making some damn good progress

subb'd and reppd

thanks man, subbed to your journal too.

7399martyn

05-22-2009, 01:59 AM

264x3 Squats. Form was a bit shaky, i felt tired and i put a bit more stress on my knees. cant wait till monday, going to squat 264 for 5.

181x3 Bench. Again, felt tired. elbows were not tucked in. felt like i could only do 4 reps, but ill see on monday.

171x3 Rows. Felt tired again, the bar didnt touch my chest. im going to stick to this weeks weight for next week and work on my form.

Felt tired today as ive only said several times. Reason being is i came home early today, i was home alone and i was on the computer.. nuff said. Didnt know it would affect my workout so much.

7399martyn

05-25-2009, 04:12 AM

264x5 PR Squats. Happy about that, Need to focus on maintaining good form throughout the set. I should pause between reps and focus more. Flimed it.

181x3 Bench. son... i am dissapoint. soo close to 4 reps. obviously going to stay on this weight for another week, hopefully ill get the 5 reps soon.

165x5 Equal PR Rows. Definetly better form this week, still going to stick to this weight for another week.

120kg (264lb) Squat, 5 reps.
looXQ7C1_TY

Really dissapointed about the bench press, it was only a 5lb increase and i only got 3 reps instead of 5. But im really happy about the squat PR lol.

ice_man89

05-25-2009, 04:17 AM

nice work on squats

izzylicious

05-25-2009, 04:20 AM

sweet squats brah, really good form. son .. disappoint i am not. bench progress slowly for me too, give it time.
good job regardless,nice log, subbed for future progress watching.

7399martyn

05-25-2009, 04:51 AM

nice work on squats

thanks man. squatting 3 times really helps lol, bill starrs 5x5 has boosted my lifts and especially my squats considerably.

sweet squats brah, really good form. son .. disappoint i am not. bench progress slowly for me too, give it time.
good job regardless,nice log, subbed for future progress watching.

thanks bro, ive been trying to improve my form, i wasnt sitting back as much and elbows were to far behind the bar instead of underneath it.

bench and overhead press has been difficult for me, all my pressing movements are not as strong as i would like. everyone seems to have a high bench, i just gotta work on mine and it'll increase with time as you said.

izzylicious

05-25-2009, 05:00 AM

thanks bro, ive been trying to improve my form, i wasnt sitting back as much and elbows were to far behind the bar instead of underneath it.

bench and overhead press has been difficult for me, all my pressing movements are not as strong as i would like. everyone seems to have a high bench, i just gotta work on mine and it'll increase with time as you said.

lol, na, its just that they either kept training their chests for like 1 or 2 years before they get into bodybuilding, or they have geneticlly weak lower body and stronger upper body, those are the only reasons you may find someone with higheer bench than his squats (mostly?) i got alot stronger lower body, and also i started squating when i starting BBing. but yeah, i am sure your chest is growing regardless, just strenght sometimes suck up, but it increases in time, did you try changing routines btw? you may be in need to shock them.

7399martyn

05-25-2009, 05:42 AM

lol, na, its just that they either kept training their chests for like 1 or 2 years before they get into bodybuilding, or they have geneticlly weak lower body and stronger upper body, those are the only reasons you may find someone with higheer bench than his squats (mostly?) i got alot stronger lower body, and also i started squating when i starting BBing. but yeah, i am sure your chest is growing regardless, just strenght sometimes suck up, but it increases in time, did you try changing routines btw? you may be in need to shock them.

true.. true. my chest has gained strength, but it is the weakest out of my big 3. i dont hink im going to change routines anytime soon. bill starrs 5x5 has given me good strength progress, i think i might run it another 2-3 times, atleast until im in the 1000lb club.

TheSoldier

05-25-2009, 06:06 AM

nice squats, too bad about the bench

7399martyn

05-27-2009, 12:40 AM

nice squats, too bad about the bench

thanks man, aslong as i keep working on my bench it should improve.

7399martyn

05-27-2009, 01:01 AM

198x5 Squats. I think i did a set of 6, wasnt paying attention to the number of reps i did lol. It was easy, but still required some effort.

127x5 PR Overhead Press. Feels good man. im 2.5kg off 60kg excited about that. Overhead press is the slowest to progress out of all my lifts, still good to hit a PR. There was a guy right next to me doing Overhead Press too, he did 77lbs for 8 i think.

325x5 PR Deadlifts. Really tried to keep my back straight, the last rep my back bent a bit. Ill film myself next week, if my form is bad ill reset the weight.

i dropped the 5kg plate on my foot :(, I was a bit careless when packing up the plates, i was carrying pairs of 1.25kg, 2.5kg and a 5kg plate, i now know i should not carry too many weight plates in one go lol.

izzylicious

05-27-2009, 01:38 AM

7399martyn

05-27-2009, 02:19 AM

Awwww brah, sorry about your legs, happend to my thumb before and it hurt me for a while.

Good job on the overhead presses! way to go. i agree its the slowest progressing. overall, most shoulder workouts which is not much, just flyes and overhead press, are so easy progressing. i stopped doing barbell for a long time, i think i may start again next week. i go with dumbells, i use 66lbs dumbell. took me forever to progress from 25kg dumbells too. and flyes, i only seem to progress regarding reps. but well, i dont mind as long as i keep growing. there was this guy at my old gym, he was like 220lbs, at like 12~14%bf. his arms where VERY BIG, would give like 18~20 inchs, not sure. and he only curled like 25kg on each side of ez bar. i am like wtf u cant be serious.

325x5 is not bad, really good job brah. its fine if you lose your form for 1 rep or so. and ill wait for your vid next week. =]

i have video i took a while ago of me squatting 330 =[ want to post it to prove my lifts are legit, but idk if the guy who i asked to film was stupid or something, he didnt video the legs, only like my head/upper body, tho you can see the weights and me going down and so, but still. zz.

Keep doing what you are doing cause its working.

strong reply.

i think i have a bruise near my big toe, im gonna keep squatting, it'll probably go away in a few days. dam, a thumb would hurt a lot more.

Overhead press is the only direct shoulder exercise i do. i dont like flys or any isolation exercises for shoulders, ill have to use lighter dumbbells, i'd rather do any set of Overhead press.

woh, the big dude must only train for size. Right now im training for strength and not trying to pack on size.

ill deliver that vid, i promise you.

lol, ill have a look at your squat vid.

TheSoldier

05-27-2009, 06:02 AM

Strong OHPs man,

you think you can hit your bw for 1 rep

7399martyn

05-29-2009, 05:15 AM

Strong OHPs man,

you think you can hit your bw for 1 rep

im 155 now, i dont think so, not yet. it will be great once i can. max is around 140 atm.

Str8Rippin

05-29-2009, 05:27 AM

Strong legs! How close are you until your six pack? I'm cutting as well and it blows... Good luck with it. Im subbing

7399martyn

05-29-2009, 05:47 AM

270x3 Squats. Form was worse today, lower back wasnt sore but felt exhausted as if it wasnt strong enough to maintain good form, hope it gets better for mondays workout.

187x3 Bench. This brought back some confidence, i dunno which is better, 176x5 or 187x3? Since i only got 3 reps on the monday ill try 181x5 again on monday.

171x3 Rows. Good, ill use this weight on monday for the 5 reps as usual. Lower back felt like it was going to give out if i continued for any longer.

Felt a bit tired today, and my lower back wasnt sore or painful, just felt a bit weak, i think it was cause im not getting enough sleep lately. Im going to enjoy sleeping in tonight :D.

This guy (Josh) has started coming to the gym and is doing rippetoes. Had a chat with Josh; he's a good guy.

While i was at the bus station waiting for my bus i saw a blind middle aged lady with one of those sticks. she bumped into me and i guided her to where she wanted to go. lol.

7399martyn

05-29-2009, 05:54 AM

Strong legs! How close are you until your six pack? I'm cutting as well and it blows... Good luck with it. Im subbing

thanks bro. six pack is coming, its close, that last bit of body fat is hardest to lose for me, and me cheating on my diet for the last 3 days doesnt help.
http://profile.ak.facebook.com/v227/1197/73/n568321246_8008.jpg

Str8Rippin

05-29-2009, 07:19 AM

thanks bro. six pack is coming, its close, that last bit of body fat is hardest to lose for me, and me cheating on my diet for the last 3 days doesnt help.
http://profile.ak.facebook.com/v227/1197/73/n568321246_8008.jpg

thats sick man.. GREAT progress.. I remember when you first started the cut and couldnt even see anything really.. Whats your diet and cardio been like?

7399martyn

05-29-2009, 06:42 PM

thats sick man.. GREAT progress.. I remember when you first started the cut and couldnt even see anything really.. Whats your diet and cardio been like?

thanks man. the first 3 months of my cut i saw rapid progress, now its slower lol.
diet was 250pro 200carbs 80fats 2,520cal. but 2 weeks ago i changed slightly and need to work it out.

Saint_James

05-29-2009, 07:00 PM

7399martyn

05-29-2009, 07:09 PM

First off, abs are looking great in the progress pic. I think you have made alot of progress since the last one you posted a month or so ago.

Also dam, deadlifts and squats are strong as hell and OHP and Bench are getting up there too. Are you going to do a max out day anytime soon?

thanks man, i agree that ive made some great progress, but the next step is to improve my diet and stop having so many cheat meals!

i think my forte is squats and deadlifts, pressing movements need to catch up. i dunno if ill max out soon, when i stall on all my lifts. Bench and OHP are going to stall first, bench has already started to show some stalling. When my squat and deadlift stalls i might go for some maxing out.

Str8Rippin

05-30-2009, 05:51 AM

thanks man. the first 3 months of my cut i saw rapid progress, now its slower lol.
diet was 250pro 200carbs 80fats 2,520cal. but 2 weeks ago i changed slightly and need to work it out.

Awesome.. How much weight have you lost? Since ive been cutting ive lost only like 4 pounds in 4 weeks. My stomach doesnt hang over anymore so i guess thats progress. And my arms and legs are slimmer.. But lol abs arent really MUCH more visable. And im sitting at 2100 cals.. doing cardio every day either hiit or liit.

Whats your cardio like? Do you even do it?

izzylicious

05-30-2009, 06:59 AM

i dont meet azns with such nice genetics often.. son, your progress is amazing.

7399martyn

05-30-2009, 08:37 AM

Awesome.. How much weight have you lost? Since ive been cutting ive lost only like 4 pounds in 4 weeks. My stomach doesnt hang over anymore so i guess thats progress. And my arms and legs are slimmer.. But lol abs arent really MUCH more visable. And im sitting at 2100 cals.. doing cardio every day either hiit or liit.

Whats your cardio like? Do you even do it?

losing 4lbs in 4 weeks is still progress man, after a couple months it'll really show.

i was 178 at the start of feb, now im 155, so 23lbs so far. first 3 months were rapid fat loss, now my weights dropping at a much slower rate. my arms and legs have both dropped half an inch, but it was all fat.

never did cardio, and probably never will.

i dont meet azns with such nice genetics often.. son, your progress is amazing.

thanks bro.

TheSoldier

05-30-2009, 08:50 AM

wow good job on cut, nice squat progression as well

how much do you weigh now?

7399martyn

05-30-2009, 08:52 AM

wow good job on cut, nice squat progression as well

how much do you weigh now?

thanks man,

im a bit worried about the following mondays squats, ill be determined to get those 5 reps but last friday my form was a bit dodgy.

im about 155 now. i weigh myself in the morning after i go to the toilet.

Teench

05-30-2009, 10:34 AM

Damn Bro. Your progress is awesome! Subbed

Why do you think your lower back was tired on squats?

Str8Rippin

05-30-2009, 02:45 PM

Thats good bro. Idk why im 400 cals less than you and not losing weight as rapidly as you did? My macros are 50 Fat 222 Carb 190 Protein. On a cut should i drop my carbs down below my protein and up my protein? So a little more like 50 fat 222 protein, 190 carbs? Eating all the carb sources in the first 3 or so meals early on?

Also im planning on getting on the 5x5 when i stall, or when i start bulking. I currently just started IA a simple based power routine. Which i have already been seeing results lol. Check out my log if you get a chance :D

izzylicious

05-30-2009, 06:24 PM

7399martyn

05-30-2009, 08:31 PM

Damn Bro. Your progress is awesome! Subbed

Why do you think your lower back was tired on squats?

thanks man, i love how i lost fat yet my lifts have increased.
probably lack of sleep, im getting 5 hours now, i gotta get more lol.

Thats good bro. Idk why im 400 cals less than you and not losing weight as rapidly as you did? My macros are 50 Fat 222 Carb 190 Protein. On a cut should i drop my carbs down below my protein and up my protein? So a little more like 50 fat 222 protein, 190 carbs? Eating all the carb sources in the first 3 or so meals early on?

Also im planning on getting on the 5x5 when i stall, or when i start bulking. I currently just started IA a simple based power routine. Which i have already been seeing results lol. Check out my log if you get a chance :D

not sure why you arent losing weight as quickly as i did, probably different metabolism?

thats what im doing, up the protein, drop the carbs, and consume the most of the carbs during the day. Try it and see if it works.

ill have a look at your journal bro.

Teench

05-31-2009, 12:14 AM

thanks man, i love how i lost fat yet my lifts have increased.
probably lack of sleep, im getting 5 hours now, i gotta get more lol.

........... I hate you. My lifts stall so easily.

dunkalicious

05-31-2009, 05:24 AM

thanks bro. six pack is coming, its close, that last bit of body fat is hardest to lose for me, and me cheating on my diet for the last 3 days doesnt help.
http://profile.ak.facebook.com/v227/1197/73/n568321246_8008.jpg

well, not trying to depress you but you still have a fat to lose to get good visible abs.

7399martyn

05-31-2009, 06:56 AM

well, not trying to depress you but you still have a fat to lose to get good visible abs.

cool bro, im still cutting. like you said, i want to have good visible abs.

7399martyn

06-01-2009, 02:19 AM

270x4 Squats. Its been a long time since the safety rails have had to catch the weight. Form was not so good, 4th rep had a bit of a good morning to it. So close to 5 reps. My form will be better next week and I will get the 5 reps.

181x4 Bench. Better than last weeks 3 reps. Again, so close to 5 reps, got the bar up to my mid point but couldnt follow through. Good to see im still improving :). Let me say this, my PRs are 176x5, 181x4 and 187x3 lol.

171x5? Rows. Form was off on last 2 reps, used too much momentum. Ill stick to this weight next week to improve on my form.

Workout was.. alright. Didnt get the 5 reps for all my lifts but ill try again next week, gotta concentrate on keeping good form throughout the set.

While i was at the bus station i saw a college student (i go to a college gym) dump his cigarette on the floor. I respect his right to smoke infront of me, but he doesnt have the right to litter, the bin was 10 feet away from him FFS. Littering is an awful habit, dont do it.

ice_man89

06-01-2009, 02:38 AM

gl with your lifts next time, i want to look back and see all 5 reps are hit on each exercise.

i agree with the littering part, its ever worse when they are close to a bin as well!!

7399martyn

06-01-2009, 02:45 AM

gl with your lifts next time, i want to look back and see all 5 reps are hit on each exercise.

i agree with the littering part, its ever worse when they are close to a bin as well!!

o yeah, ill get the 5 reps, i promise you.
and forgot to add, he was 10 feet away from a bin, pissed me off bro.

TheSoldier

06-01-2009, 06:04 AM

how long have you been on 5 x 5

you might need a deload by now

dunkalicious

06-01-2009, 06:29 AM

strong squats, you are catching up with me

izzylicious

06-01-2009, 07:21 AM

Strong squats, i sea you hitting 300+ in a month or two?

Str8Rippin

06-01-2009, 07:41 AM

Like everyone else said.. Strong squats! Lol go green! But really it is annoying to have the ground littered by cigerettes.

rdrb

06-01-2009, 08:04 PM

In good luck with cut.

Ruckus91

06-01-2009, 08:11 PM

Thanks for posting in my log bro.

Strong-ass squats.

I'm trying to catch up, but I can't take a video because my gym doesn't allow it. I have had some people watch my form though, and what most of them say is with 5 rep range I'm fine but I tend to good morning it a little when I'm trying to do heavy doubles or singles. I think that's a pretty common problem, I'm just working on trying to sit back more.

Congrats on your cut, you look awesome.

7399martyn

06-02-2009, 12:30 AM

how long have you been on 5 x 5

you might need a deload by now

i was thinking that too, ive been on it for almost 4 months. if my lifts stall for 3 weeks in a row ill reset, squat has finally showed signs of stalling, but ill continue for a little longer and see.

strong squats, you are catching up with me

yer, but i dont think ill be at your level any time soon.

Strong squats, i sea you hitting 300+ in a month or two?

i wanna get 140kg (308lb) for a max soon. probably a bit longer than two months if i reset.

Like everyone else said.. Strong squats! Lol go green! But really it is annoying to have the ground littered by cigerettes.

In good luck with cut.

thanks guys.

Thanks for posting in my log bro.

Strong-ass squats.

I'm trying to catch up, but I can't take a video because my gym doesn't allow it. I have had some people watch my form though, and what most of them say is with 5 rep range I'm fine but I tend to good morning it a little when I'm trying to do heavy doubles or singles. I think that's a pretty common problem, I'm just working on trying to sit back more.

Congrats on your cut, you look awesome.

yer, keep working on your form. this monday i actually had a little good morning with my squats, i gotta work on that too.

7399martyn

06-03-2009, 02:09 AM

198x5 Squats. Chance to clean up my form, it was good. Changed my stance width a little shorter.

127x5 Equal PR Overhead Press. Nothing different, didnt feel easier or harder than last week. Not next week but the week after ill increase the weight if this weight feels easier.

330x5 PR Deadlifts. I was meant to vid myself today but i forgot to bring my camera, ill remember next week. Now ive improved my form a bit but my back still seems to bend at biit at the last rep. I take a breath and tighten my whole body putting emphasis on tightening my abs.

I have mid year exams on this week and next. I had an economics one today, one down, 7 to go. Im still going to workout lol. I should be studying for my english exam tomorow.

izzylicious

06-03-2009, 02:17 AM

GJ at the overhead presses and the solid Deadlifts. keep hittin them hard =]
And study hard, how did you do at economics?

7399martyn

06-03-2009, 02:23 AM

GJ at the overhead presses and the solid Deadlifts. keep hittin them hard =]
And study hard, how did you do at economics?

thanks man, i went pretty well, there were 4 topics, i couldve revised more on inflation.

ice_man89

06-03-2009, 02:49 AM

impressive oh press, and deads, how long untill your on 4 plates then?

Str8Rippin

06-03-2009, 05:37 AM

Awesome on the deads and OP's! Im mirin the deads especially! Good luck on all your exams, thank god ive been out of school for about a month now :D

dunkalicious

06-03-2009, 07:23 AM

strong deadlifts

7399martyn

06-05-2009, 07:52 AM

impressive oh press, and deads, how long untill your on 4 plates then?

depends, hopefully in the next month is my deadlift doesnt stall. ill have to wait and see, right now max its around 370.

Awesome on the deads and OP's! Im mirin the deads especially! Good luck on all your exams, thank god ive been out of school for about a month now :D

thanks man, my deadlift is probably my strongest lift when compred to the others.
ive done 4 so far and got another 4 next week.

strong deadlifts

cheers bro.

7399martyn

06-05-2009, 08:08 AM

132x5
171x5
198x5
237x5
275x3 Squats. Felt heavy because i was feeling tired. Form was good but I should put more stress on my hips and less on my knees, i corrected myself on the last rep. I must get 270x5 on monday.

88x5
116x5
138x5
165x5
187x3 Bench. Same as last week, did not increase the weight because i didnt get the 5 reps on monday. Felt neither harder or easier than alst week. Ill do my best to get 181x5 on monday.

88x5
110x5
132x5
154x5
176x3 Rows. last rep used too much hip extension. Its hard to recognise whether you've done rows with good technique or not. i try not to use my hips but with my heavy set of 3 i cant help it.

A guy at my gym injured himself whilist doing squats. He had 320 on the smith machine with the pad, wasnt small; like 6'3 250 but had high bf. He went down half way and couldnt get back up, then he got squished under the bar and fell forward with his arms still holding the bar, so he dislocated his shoulder. He was on the floor for 30 minutes, staff comforted him but didnt want to move him, they waited until ambulance services came.

Ive got all my main exams outta the way so there shouldnt be too much distraction with my lifting. Another 2 weeks and then mid year holidays :D.

im going to write my workouts like this from now on. Im going to include all the sets i do, not just the last heavy one.

Str8Rippin

06-05-2009, 09:58 AM

Good workout, must feel good to have the exams out of the way.. You will get the squats for 5 next time easy :D Just go kill it!

dunkalicious

06-05-2009, 10:10 AM

solid squats.

and that wouldn't happen if he did squats on barbell

WinterWolf

06-05-2009, 10:19 AM

Good **** about the exams man. Good workout even though you had some problems. Soon enough you'll definitely have found your groove and will be blasting it constantly. I sense a three plate squat in your future. For reps.

izzylicious

06-05-2009, 10:39 AM

GJ on the squats, i sea alot improvement. and aww @ the guy that sucks.. never squat heavy without spotter

TheSoldier

06-05-2009, 04:03 PM

you will get 270 x 5 on monday for sure

and lmao, how do you get injjured on a smith machine, anyways it suck for him

7399martyn

06-05-2009, 10:22 PM

Good workout, must feel good to have the exams out of the way.. You will get the squats for 5 next time easy :D Just go kill it!

hell yeah, feels like a great burden has been lifted. ill do my best on monday, i gotta make sure i get enough sleep the night before.

solid squats.

and that wouldn't happen if he did squats on barbell

thanks bro. your right, its cos the smith machine is locked into one plane of motion.

Good **** about the exams man. Good workout even though you had some problems. Soon enough you'll definitely have found your groove and will be blasting it constantly. I sense a three plate squat in your future. For reps.

The exams have amplified my tiredness, but im glad its over. Squatting three times a week had really improved my strength. soon.. soon my friend :)

GJ on the squats, i sea alot improvement. and aww @ the guy that sucks.. never squat heavy without spotter

cheers bro. i wouldnt need go heavy on squats without having the rails there, the guy should have racked the weight once he knew he could make it.

you will get 270 x 5 on monday for sure

and lmao, how do you get injjured on a smith machine, anyways it suck for him

YES I WILL, i must.
the guy should have let go of the bar too, he had too much ego.

fitnessnewb

06-06-2009, 05:55 AM

hey man just joined in from last few pages. Wow strong ass deadlift and squat man, bench is strong too. The cutting looks like it is going well man keep it up. I just started squats this week, hopefully will get big ass legs like you lol. subbed

7399martyn

06-08-2009, 12:58 AM

7399martyn

06-08-2009, 01:21 AM

132x5
171x5
203x5
237x5
270x5 PR Squats. Happy about that, last week only got 4 reps but this week got all the 5 reps. Form was good, but i focus on using my hips more and tightening my core.

88x5
116x5
138x5
160x5
182x5 PR Bench. When i unracked the weight it felt lighter than what i thought. I'm soo happy to get a personal record on the bench, i thought it had stalled. One little hiccup was on the 3rd rep the bar did not touch my chest, it was soo close, less than half an inch. Ill keep this weight for next week and improve on that.

88x5
105x5
127x5
149x5
171x5 Rows. Form had not changed from last week meaning i used my hips too much, i did some research and found my hips should not move. I can probably do 154x5 strict. Im not going to reset my rows, i think it'll be inconvinient to only reset one lift. Ill lower the weight and work on keeping strict form.

Very good workout, extremely thrilled to get the squat and bench PRs. but must work on row form.

this week ive got more exams but not the main ones. it wont interfere a lot with my lifting.

took a pic at 155, still not six pack. whats my BF guys? im guessing 10-12%.
http://i460.photobucket.com/albums/qq322/7399martyn/front155semiflexed.jpg
yer.. about 10-12% bf.

dunkalicious

06-08-2009, 01:39 AM

7399martyn

06-08-2009, 02:01 AM

strong squats and rows, congrats on the PRs. You have great genetics Martin

now critique: traps look fine but could use some mass.
need to work on forearms and arms although they look decent.
it seems that the chest are lagging the most.
You still need to cut to get solid 6-pack.
Legs look absolutely aweome!!!
rectus femoris and vastus medialis are :O

did you lock your knees when you did this pose?

thanks Mate, very happy about the PRs.
i appreciate the detailed ctrique.

just to let you know im probably not going to work on my lagging bodyparts, im going to focus on increasing my strength.

i dont do any direct work for traps, just deadlifts.
again, i dont do any direct work for forearms, just deadlifts.
I only do bench for chest, so thats why its lagging.
i agree, im still trying to lose fat, gotta keep my diet strict.
Thanks for the leg comment, they're my strongest feature.

i didnt lock my legs when i took this pic, kept them slightly bent.

dunkalicious

06-08-2009, 02:11 AM

i didnt lock my legs when i took this pic, kept them slightly bent.

yeah that's ok

izzylicious

06-08-2009, 02:37 AM

Awesome progress GJ on the PR.
Nice progress on cut, just a lil more and you get the 6pack, keep going on it, and your legs looks amazing! awesome quads.
Just need to fill your chest more, and traps yea. try doing isolations / shrugs for traps from time to time.

7399martyn

06-08-2009, 03:00 AM

dunkalicious

06-08-2009, 03:07 AM

how big are your legs?

edit: and forgot to say, that pic is avi worthy

ice_man89

06-08-2009, 03:11 AM

very impressive legs, especialy for your weight gj

Staliyo_Lycan

06-08-2009, 03:17 AM

holy crap very nice wheels brah, were you flexing your upper body beside abs???

7399martyn

06-08-2009, 03:19 AM

how big are your legs?

edit: and forgot to say, that pic is avi worthy

23', they were 24 before my cut. they're not big, they just stand out from my upper body.
hmm.. ill consider putting it as my avi.

very impressive legs, especialy for your weight gj

thanks man, im now officially a swole ass 150lber lol.

holy crap very nice wheels brah, were you flexing your upper body beside abs???

thanks bro.
nothing else, just abs and legs.

TheMightyManlet

06-08-2009, 03:24 AM

Wow looking a lot leaner mate good job. Nice to see you're hitting those pr's too, getting strong

dunkalicious

06-08-2009, 03:26 AM

martin is rising star of these forums

7399martyn

06-08-2009, 03:36 AM

uploaded some more pics for better comparison.

http://i460.photobucket.com/albums/qq322/7399martyn/mostmuscular155.jpg http://i460.photobucket.com/albums/qq322/7399martyn/latspread155.jpg http://i460.photobucket.com/albums/qq322/7399martyn/side155.jpg

7399martyn

06-08-2009, 03:37 AM

Wow looking a lot leaner mate good job. Nice to see you're hitting those pr's too, getting strong

thanks man, gotta give credit to bill starr for making thiis legendary routine.

martin is rising star of these forums

haha. just getting stronger and leaner bro.

izzylicious

06-08-2009, 04:25 AM

Woah, pretty cut you are.your triceps look better than mine. GJ again :]

Str8Rippin

06-08-2009, 05:13 AM

martin is rising star of these forums

This.

Looking great man. Cut is going really well! You have made a lot of progress. Grats on the squat pr, i knew you would get it

TheSoldier

06-08-2009, 12:04 PM

yeh you got the 270 x 5, wow looking real swole

gjdm

Saint_James

06-08-2009, 04:32 PM

Looking great man, made alooottt of progress in the last month or so. I'd say you are around 11%.

How do you look relaxed?

It amazes me how much strength you have put on while losing over 20 lbs. Pretty dam inspirational.

Swoyer

06-08-2009, 04:48 PM

holy ****, strong striated pecs and tris, im mirin

Teench

06-08-2009, 04:49 PM

How the hell are you doing this? lol.

7399martyn

06-08-2009, 08:42 PM

Woah, pretty cut you are.your triceps look better than mine. GJ again :]

cheers bro, but its all aesthetics, my arms are 13.5' and are weaker than yours, but the definition is there.

This.

Looking great man. Cut is going really well! You have made a lot of progress. Grats on the squat pr, i knew you would get it

thanks bro. the squat was heavy, but i manage to get all the 5 reps :D

yeh you got the 270 x 5, wow looking real swole

gjdm

lol yer, a swole ass 150lber. im thrilled i got the squat PR.

Looking great man, made alooottt of progress in the last month or so. I'd say you are around 11%.

How do you look relaxed?

It amazes me how much strength you have put on while losing over 20 lbs. Pretty dam inspirational.

theres a pic on the previous page of me semi relaxed, ive got my abs and legs flexed in this pic. It amazes me to how ive gained strength and lost weight, im soo happy lol :D.

http://i460.photobucket.com/albums/qq322/7399martyn/front155semiflexed.jpg

holy ****, strong striated pecs and tris, im mirin

thanks Matt. Theres a bit of striation in my pecs, but still no six pack, gonna keep cutting until i have one.

How the hell are you doing this? lol.

I dont know lol, i try my best and the rest takes care of itself :D.

7399martyn

06-10-2009, 02:43 AM

132x5
171x5
204x5
204x5 Squat. Form had improved a bit, i really felt it in my posterior chain and my hips.

83x5
991x5
110x5
127x5 Equal PR Overhead Press. Weight felt lighter when i unracked it. But on the last rep i got a bit careless, my left side raised faster than my right. Im going to increase the weight next week.

209x5
253x5
292x5
336x5 PR Deadlifts. Filmed it for you amusement. Form was eh... hasnt improved, my back gave out a little on the last reps. If my form gets unacceptable ill reset the weight. Ill reset my deadlift anyway when my other lifts stall. I felt pretty alpha dropping the bar on the last rep:).

Edit: thanks for the advice guys, ill lower my ass next week and emphasis the leg drive.

Gzt5DutLUr4
i'd like it if you rated it 5 stars.

Workout was good. Need to work on my deadlift form.

There was a group of 4 college girls at the gym today. Volleyball type cos all of them were 6'0+, i felt like the manlet i am lol. They werent doing much, 1/4 squatting on the smith machine, doing like 2 blocks on the lat pull down machine.

dunkalicious

06-10-2009, 02:49 AM

you deadlift more than I do. however I would suggest tht you lower your ass.

and do you squat parallel or ATG

PumpinPaddy

06-10-2009, 03:01 AM

nice pr's man, what week are you on now?

dl's are strong, but you dont use your legs at all

i used to do the same, this vid helped a lot (from about 1.40 on)

http://www.youtube.com/watch?v=Syt7A23YnpA

start with your legs straight, then dip down with your knees towards the bar and get your chest and shoulder up

7399martyn

06-10-2009, 03:16 AM

you deadlift more than I do. however I would suggest tht you lower your ass.

and do you squat parallel or ATG

yer, my mate at the gym (experienced dude) told me to lower my ass, will do.

when i squat i just break parallel.

nice pr's man, what week are you on now?

dl's are strong, but you dont use your legs at all

i used to do the same, this vid helped a lot (from about 1.40 on)

http://www.youtube.com/watch?v=Syt7A23YnpA

start with your legs straight, then dip down with your knees towards the bar and get your chest and shoulder up

thanks man,
ive been on 5x5 for 4 months, but only week 12 because some of the weeks i thought i wasnt ready to progress.

ive seen the vid but obviously i didnt follow the advice, ill watch it again and put it into action next week. appreciate it bro.

Swoyer

06-10-2009, 03:23 AM

try lowering ur ass on the starting position of the deadlift. What you are doing there is a Romanian deadlift.

7399martyn

06-10-2009, 04:01 AM

try lowering ur ass on the starting position of the deadlift. What you are doing there is a Romanian deadlift.

ahhh, i never knew what a romanian deadlift is. ill start with my hips lower next week.

TheSoldier

06-10-2009, 05:12 AM

nice deadlifts

2x bw deadlift for 5, goddamn
you gonna keep running madcows after the 12 weeks?

7399martyn

06-10-2009, 06:41 AM

nice deadlifts

2x bw deadlift for 5, goddamn
you gonna keep running madcows after the 12 weeks?

thanks bro.

im gonna keep running madcows until i stall, then reset and do it again :).

Str8Rippin

06-10-2009, 09:03 AM

Great job mang. Like everyone else said, lower your butt and drive with legs.. Still good lift!

TheSoldier

06-12-2009, 08:05 AM

goddamn, whats your diet like?

7399martyn

06-12-2009, 08:10 AM

132x5
171x5
204x5
237x5
275x3 Squats. Felt hard, like i could only squeeze out another rep. Ill do my best on monday to get the 5 reps.

94x5
116x5
138x5
165x5
187x3 Bench. Felt like i could only do 3! Ive probably milked the most i can from my bench, i thought i had stalled at 171x5 but i manage to get up to 182x5. Ill try to squeeze another 5lb PR before resetting.

88x5
105x5
127x5
149x5
171x3 Rows. I really focused on keeping good form. I didnt use any hip until the last set, and a fair amount of hip thrust aswell. My form has gotten worse, its just i want my form to be strict, nothing moving except my arms. Im going to lower the weight by ~10lbs so i can work on my form.

exams are now over, had my last one today. Im glad its over, did well on most of them.

Ive been feeling a bit nervous on my workouts lately. Im scared i wont get the reps so i end up resting for 7min+ on my last set lol. i need to just do it and hope for the best.

You guys 'miring the new avi? credit goes to Vai for his outstanding photoshop skills.

xHoward

06-12-2009, 08:12 AM

Subbed.

New Avi is sick.

7399martyn

06-12-2009, 08:15 AM

Great job mang. Like everyone else said, lower your butt and drive with legs.. Still good lift!

thanks bro.

goddamn, whats your diet like?

diet is good but not great. i seem to have a small cheat snack every second day.

its 2,500cals, 45/35/20 pro/carb/fat. i have most of my carbs in the morning and most of my fats in the evening.

Subbed.

New Avi is sick.

thanks man. reps.

Swoyer

06-12-2009, 08:46 AM

thanks bro.

diet is good but not great. i seem to have a small cheat snack every second day.

its 2,500cals, 45/35/20 pro/carb/fat. i have most of my carbs in the morning and most of my fats in the evening.

thanks man. reps.
why more fats in the evening?

rdrb

06-12-2009, 09:16 AM

why more fats in the evening?

Carb cutoff?

xxxCS7xxx

06-12-2009, 10:02 AM

in. Subbed

TheMightyManlet

06-12-2009, 12:31 PM

Keep this up mate, making great gains. Sorry if you're mentioned before but how long left are you cutting? Got a set bf target?

Str8Rippin

06-12-2009, 01:00 PM

Keep this up mate, making great gains. Sorry if you're mentioned before but how long left are you cutting? Got a set bf target?

hes just cutting until he gets a 6 pack i believe

ex3e1989

06-12-2009, 06:39 PM

wow amazing cut so far, gjdm.

http://i460.photobucket.com/albums/qq322/7399martyn/side155.jpg

http://i134.photobucket.com/albums/q86/champchris/Misc/fap.gif

7399martyn

06-12-2009, 07:11 PM

^^lol

why more fats in the evening?

i think if i lower my carbs at night ill have to up the fats to give my meals the same calorie value.

Carb cutoff?

something like that, but i have some yogurt and milk a night so a bit of carbs, not really a cutoff

in. Subbed

thanks man.

Keep this up mate, making great gains. Sorry if you're mentioned before but how long left are you cutting? Got a set bf target?

hes just cutting until he gets a 6 pack i believe

yep, until i have a definite six pack. now im sorta maintaining weight, i gotta cut the cals by a couple hundred and stop goddam cheating so much!

TheSoldier

06-13-2009, 07:23 AM

what week of madcows are you on now?

7399martyn

06-13-2009, 08:01 AM

what week of madcows are you on now?

week 18 i think. but on my schedule on only on week 12. ocassionally i stayed another week on the same weight to get more pactice.

xxxCS7xxx

06-14-2009, 08:29 AM

week 18 i think. but on my schedule on only on week 12. ocassionally i stayed another week on the same weight to get more pactice.

you have any other lifting routines in mind other than continuing madcows?

7399martyn

06-15-2009, 02:25 AM

you have any other lifting routines in mind other than continuing madcows?

im definitely going to do madcows 5x5 for a long time, then bill stars advanced 5x5. then i dunno lol

7399martyn

06-15-2009, 02:53 AM

138x5
176x5
209x5
242x5
275x5 PR Squats. Had a problem, on the 4th rep the plate hit the rail thingy, tha bar did not touch the rail, the plate did, understand? It was because my stance was too much on the right side today.

94x5
116x5
138x5
165x5
184x4 Bench. Felt like i could only manage 4 reps, i try again next week to get all the 5 reps. i didnt do 187 as i planned on friday, ill explain later.

88x5
105x5
127x5
149x5
165x5 Rows. i decreased the weight by 6lbs, didnt use as much hip. ya know what? im gonna reset my rows. start at 132 and work my way up. i want have strict form on rows.

Bill starrs 5x5 works by constantly increasing the weight by a small amount every week. i round up or down the weight to the closest 5lbs. But now i searched around my house and got these 1.25lb chains, so now i can round the weight to the closest 2.5lbs :D.
http://i460.photobucket.com/albums/qq322/7399martyn/halfkilochains.jpg

I bought a suit lol. For school we're pretending to control a business and have to do a presentation on thursday. i was planning to get a suit wayy before this.

http://photos-b.ak.fbcdn.net/hphotos-ak-snc1/hs085.snc1/4588_86853191246_568321246_2023177_1469532_n.jpg

xxxCS7xxx

06-15-2009, 09:38 AM

nice suit brah,

button the top 2, keep the bottom one loose

;)

TheSoldier

06-15-2009, 10:29 AM

nice suit bro

i like how you came up wiht the chain idea i gotta get some of those

Mebinger

06-15-2009, 10:31 AM

jw if you wanted to have sex so my babies could have your amazing quad genetics

nice progress bro and strong lifts for your weight.

7399martyn

06-16-2009, 05:27 AM

nice suit brah,

button the top 2, keep the bottom one loose

;)

ill try that.

nice suit bro

i like how you came up wiht the chain idea i gotta get some of those

thanks. yer, with the overhead press im using the same weight for 3 weeks, so its better this way.

jw if you wanted to have sex so my babies could have your amazing quad genetics

nice progress bro and strong lifts for your weight.

lmfao. thanks bro.