1 year change.. 2008 to 2009 - Page 2

Persi@n · 05-11-2009, 03:08 AM

how old are you?

srs random question put what time do you usually sleep and how long do you sleep for? lol

boundformuscle · 05-11-2009, 04:27 AM

Great job! You have a good frame to work with. You have big thick muscle so stay with the training and a clean diet.

trench · 05-12-2009, 02:52 AM

Quote:

Originally Posted by R!P

how old are you?

srs random question put what time do you usually sleep and how long do you sleep for? lol

Turned 30 in november. Sleep? I take naps as often as I can. normally I get 6-7 hours if I can. I sleep all day during my off days from the gym. Recovery is the most important!!!!!

Seany6 · 05-12-2009, 04:46 AM

Very good! I look forward to seeing you when you've cut more also.

ericxd · 05-12-2009, 04:49 AM

nice work
workout routine pls?

trench · 05-12-2009, 05:06 AM

Routine?

My Split is pretty basic.

M-Chest
Tu-Legs (Quads and Calves)
Wed-Back
Thursday-Legs (Hams and Calves)
Friday - Shoulders
Saturday - Full Body
Sunday - Rest

I've been doing moderate cardio for 30 minutes after each session. I never do the same workouts twice. I drop set one week, tri set the next, go heavy, go moderate, etc.. I try as much as possible to keep the body guessing to keep from any major plateaus. So far its worked for me.

trench · 05-13-2009, 02:44 PM

Quote:

Originally Posted by Seany6

Very good! I look forward to seeing you when you've cut more also.

Thanks man. I hope to get down a bit more by the end of this month.

Matt210 · 05-16-2009, 08:10 AM

Like all the others said that's some amazing progress man... reps for inspiration!

Can I ask what your routine is like for back?

trench · 05-18-2009, 03:07 AM

Quote:

Originally Posted by Matt210

Like all the others said that's some amazing progress man... reps for inspiration!

Can I ask what your routine is like for back?

My back workout is kinda unorthodox. My back seems to respond well to volume training rather than just going heavy. I start with 100 pullups. I dont do any pulldowns at all. Reps of 20 pullups with different grips. So 5x20. I like wide grip so I try to do at least two sets of that. 1 set wide, 1 set neutral, 1 set palms in, 1 set palms out, 1 set wide. If Im feeling good I weigh myself down with a 45 plate.

Afterwards, I do 4-6 sets of Deadlifts. Sometimes doing it Pyramid style or just basic add on as I go...

4 sets of heavy dumbell rows. 2 Standing. 2 on a Bench.

Then finally another 100 reps of pullups. Same grips.

I've gotten massive growth out of this, but most dont enjoy it. All I can say is if you decide to do this, wear a belt and straps come in handy.

So the basics are Pullups, Deadlifts, and Dumbell Rows. THATS IT!!!!

trench · 06-23-2009, 03:31 AM

Quote:

Originally Posted by Seany6

Very good! I look forward to seeing you when you've cut more also.

Well, its been another month. Here are my final results after a 13 week cut. I tried to keep as much muscle on as I could. I think I did a pretty decent job at it.

buffgrk · 06-23-2009, 03:35 AM

well done brother, awesome transformation.

TapouT_Jay · 06-23-2009, 04:15 AM

great motivation man!! repped

trench · 06-23-2009, 04:36 AM

thanks guys. Now that the cut is done, its time for a two week vacay in Japan!! Hopefully my body fully recovers so I can hit the gym even harder and make better gains.