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Type: Posts; User: Karl400

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    Ok so I have really been slacking here with this...

    Ok so I have really been slacking here with this log. Although I'm still skinny I'm gonna start cutting tomorrow (yes I know, blasphemy), because I just wanna get rid of this fat I've been carrying...
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    You're more like 13% body fat Unless your...

    You're more like 13% body fat
    Unless your primary goal is facial aesthetics I suggest you bulk for the foreseeable future.
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    Sunday, 10th March Barbell Rows 60kg x 6...

    Sunday, 10th March

    Barbell Rows
    60kg x 6
    60kg x 6

    Gonna try a thumbless grip next time to take stress of the forearms.

    Lat Pulldowns
    65g x 6
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    Saturday, 9th March Flat Barbell Press 60kg x...

    Saturday, 9th March

    Flat Barbell Press
    60kg x 5
    60kg x 5

    Not really comfortable doing these without a spotter. Will either get one or switch exercise.

    Incline Dumbbell Press
    20s x 8
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    After doing full body workouts for the past 10...

    After doing full body workouts for the past 10 weeks I've decided to switch to a push/pull/legs routine for several reasons:
    - The thought of heading to the gym for a 2.5 hour workout is painful.
    -...
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    Flat Dumbbell Press 22.5s x 8 22.5s x 8 Flat...

    Flat Dumbbell Press
    22.5s x 8
    22.5s x 8

    Flat Dumbbell Flies
    10s x 15
    10s x 15

    Lat Pulldowns
    60kg x 6
  • Woops didn't see that it was his first week. Why...

    Woops didn't see that it was his first week. Why are you worried then? Just keep doing what your doing.
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    16-18%

    16-18%
  • If you gained 3lbs in a week your not on a 300...

    If you gained 3lbs in a week your not on a 300 cal surplus. Drop your calories by 1000 and you should be at a 500 cal surplus.
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    Sunday 17/02/2013

    Weight: 159.8lbs (72.6kg)

    Lost a bit of weight since I got injured. I'm not too bothered about it. Gonna start hitting upper body again then in a week or so should be able to get back into lower...
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    Ok I have been seriously slacking since I got...

    Ok I have been seriously slacking since I got injured (no counting macros, no exercise, etc.) Gotta stop with this inconsistency and not use the injury as an excuse. Diet starts back again tomorrow.
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    Ok bit of a setback, I sprained my ankle today...

    Ok bit of a setback, I sprained my ankle today which should leave me out for about 2 weeks. Could have been much worse. I'm still going to do as much as I possibly can in terms of lifting, cardio,...
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    Going to start taking things a little more...

    Going to start taking things a little more serious/be a little stricter with regards to training and nutrition.
    Going to be aiming for ~12 hours of workouts/week including football training +...
  • Thread: Small Calves

    by Karl400
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    369

    Seated Calf Raises: 3-4x10-12 Standing Calf...

    Seated Calf Raises: 3-4x10-12
    Standing Calf Raises: 5x5
    Try this 2-3x/week, progressively overload, bulk + get enough protein.
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    Wednesday 06/02/2013

    Incline Bench
    50kg x 5
    50kg x 5

    Squats
    87.5kg x 5
    87.5kg x 5

    Leg Extensions
    42.5kg x 15
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    Progress pics! I know they are not the same...

    Progress pics! I know they are not the same lighting, pose, distance from the mirror, etc. but they're still good to compare.

    Taken the day before I started lifting/bulking (Dec 30, 2012) 154.4lbs...
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    Sunday 03/02/2013

    Squats
    87.5kg x 4
    87.5kg x 4

    Leg Extensions
    40kg x 20
    40kg x 15

    Standing Calf Raises
    90kg x 5
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    Thursday 31/01/2013

    Incline Dumbbell Curls
    Dumbbell Preacher Curls
    Close Grip Bench Press
    Overhead Dumbbell Extensions
    Rope Pushdowns
    Hammer Curls
    Machine Crunches
    Hanging Leg Raises
    Leg Extensions
    Push Ups
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    Hey thanks for posting! I was actually thinking...

    Hey thanks for posting! I was actually thinking of changing to barbell bench so I'll try it next workout, see how it goes!
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    Wednesday 30/01/2013

    Squats
    85kg x 5
    85kg x 5

    Leg Curls
    55kg x 8
    55kg x 8
    55kg x 8
    55kg x 8
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