[TRAINING] PromB's Gym Life

[PromB]

Hi there everyone and welcome to a small bit of my life and this part of my life is my favourite avocation.
Been training for sometime, if you count rook-years then I'm at my ?fourth year? Not saying Im not still a rookie only implying that I'm improving and going on more serious with my training as time passes.

About me:
Age: 1990
Height: ~ 175 cm
Weight: 76-79 kg


Personal best (The four big ones):
Deadlift: 120 kg (Max weight untested)
Benchpress: 65 kg (Max weight tested)
Standing Straight-Bar Military Press: 45 kg (Max weight untested)
Squat: 110 kg (Max weight untested)


Other:
Tricep Pulldown: 37 kg (Max weight untested)
Chins: Only my own weight.
Sitting Straight-Bar Military Press: 45 kg (Max weight untested)
Standing Back Rowing: 70 kg (Max weight untested)
Bicep Straight-bar Curl: 30 kg (Max weight untested)
Lats Pulldown: 60 kg (Max weight untested)
Spine-Cracker Stomach: 50kg (Max weight untested)
Leg Curl Machine: 45kg (Max weight untested)
Leg Press: 130kg (Max weight untested) (Rarely do this exercise)
Upper Tigh Machine: 45kg (Max weight untested)


My gym schedule & weights I normally train at: 3-Split
A
Deadlift: 1x(5x70kg), 2x(5x100kg)
Benchpress: 3x(8-10x60kg)
Standing: Back Rowing Straight-Bar 3x(8-10x70kg)
Bicep Straight-Bar Curl: 3x(8-10x30kg)

+ Some the others

B
Squat: 3x(8-10x80kg)
Standing Straight-Bar Military Press: 3x(8-10x40kg)
Tricep Pulldown: 3x(8-10x27)
Chins: 3x(5xMyOwnWeight)

+ Some the others

week one: A-B-A, week two: B-A-B then I repeat.

However I'm going to step up and make a 5-Split and split Legs, Chest, Back, Arms, Upperbody and take them out more then what I can at the moment.

And as of today I've bulked enough on carbs/fat and I'm going to go on a low-fat/carb diet, it will mostly consit of ham & cheese lettuce sallad, meat, vegetables and high protein food and ofcourse p-shakes to get rid of excess fat and get more defined muscles.

I've recently had a kidneystone I'm not sure if I've completly recovered from it (fever and cold came along with it before and after) but if I feel well today I'll start my new schedule. Stay tuned next post will be my workout session.

[HonkaPonka]

Looks good, sweet program you good will be interesting :D

[jmagz]

Looks good just don't forget leg days ;)

[Tripkip]

And as of today I've bulked enough on carbs/fat and I'm going to go on a low-fat/carb diet, it will mostly consit of ham & cheese lettuce sallad, meat, vegetables and high protein food and ofcourse p-shakes to get rid of excess fat and get more defined muscles.



I would like to start of with that I've been training for about 5 years now, so you could say I kinda know what I am talking about.
So you're saying low fat/carb, then the next thing you say is cheese and ham :'). This aint low fat...
secondly, the worse diet ever is low fat AND low carb. As then the only possible enegery source for training then would be carbs, but since you're not eating them enough, the only "carb" source would be your muscle. Also Proteine shakes have will never help you to burn any fat...at all.

feel free to ask any questions regarding diet or training im sure me and Nostrax like to answer them :)

[Btownmills]

Legs look like they are coming along, you need to work on that bench press though!

[Debond]

secondly, the worse diet ever is low fat AND low carb. As then the only possible enegery source for training then would be carbs, but since you're not eating them enough, the only "carb" source would be your muscle. Also Proteine shakes have will never help you to burn any fat...at all.
This. There's no need to go on such diet just reduce your calorie intake, switch to caloric deficit if you want to lose fat.


However I'm going to step up and make a 5-Split and split Legs, Chest, Back, Arms, Upperbody and take them out more then what I can at the moment.
Not my right to judge but with your current lifts (120/65/40/100KG's) I'd stick to the program you're doing now or try Jason Blaha's 5x5 for novice lifters and focus mainly on strength.


http://www.muscleandstrength.com/workouts/jason-blaha-ice-cream-fitness-5x5-novice-workout


http://www.youtube.com/watch?v=oAuARgqS6aQ

[Tripkip]

damn that dude is borring as fuck xD! does he even lift?

[Joey]

About me:
Age: 1990
Height: ~ 175 cm
Weight: 76-79 kg



Damn you're old

[Andreolsoon]

why si this even on a bot forum xD? i know its on real life, but come on :p 100% NERD

[PromB]

Thanks everyone!


I would like to start of with that I've been training for about 5 years now, so you could say I kinda know what I am talking about.
So you're saying low fat/carb, then the next thing you say is cheese and ham :'). This aint low fat...
secondly, the worse diet ever is low fat AND low carb. As then the only possible enegery source for training then would be carbs, but since you're not eating them enough, the only "carb" source would be your muscle. Also Proteine shakes have will never help you to burn any fat...at all.

feel free to ask any questions regarding diet or training im sure me and Nostrax like to answer them :)

Yeah I'm going to cut down on fat & carbs but I'm not going to rule them out completly, the body needs fat and also carb however I'm eating to much of them at the moment. :)

[sausting]

its important to consider what you eat and when you eat it for a training diet. Carbs will give your body the energy it needs to do the training, so long as you burn that energy off your body wont store it. load carbs, workout, recover the muscles with protein.

[PromB]

its important to consider what you eat and when you eat it for a training diet. Carbs will give your body the energy it needs to do the training, so long as you burn that energy off your body wont store it. load carbs, workout, recover the muscles with protein.

I got it covered don't worry, just not going in depth with it on this thread :D

[szpadla12]

Skip Leg Day bro! :D Interested :)

[Diamond.]

GOod luck! are you gonna post photos or anything?

.... no homo

[PromB]

GOod luck! are you gonna post photos or anything?

.... no homo

I might take before and after pictures. (I'll upload them in ~june)

I haven't started this weeks training yet but I'm finally feeling decent now and after todays kindney x-ray and doctor visist I'm going to get it started.
szpadla12 I'm always going to put legs on friday or saturday because thats the only muscle part I get some noticeable muscle fever. :)

[szpadla12]

I might take before and after pictures. (I'll upload them in ~june)

szpadla12 I'm always going to put legs on friday or saturday because thats the only muscle part I get some noticeable muscle fever. :)

I love Arms Man doing it 3 times a week Just love arms man

[PromB]

And so my return to the gym has started, still having my cold but its alot better, since i only had 3 days left this week to train I decided to run my old schedule

(comeback weights/reps)

Squat: 3x(6x80kg)
Standing straight bar military press 2x(6x45kg) + 1x(8x40kg)
Sitting straight bar military press 2x(10x45kg)+ 1x(10x40kg)
Tricept pulldown 3x(8x27.5kg)
Special-tricep-train 3x(8x5kg)
Lat pulldown 3x(6x60kg)
Hamstrings-machine 3x(10x30kg)


And I accidently wrenched my right-wrist so its abit sore.

[tamtrieu20]

Good luck! Look forward to following this thread.

[KDRDemoN]

Dieting is 70% of a healthy body. keep up the work tho. positive mind is 20%. and working out is 10

[Mattt]

Skip Leg Day bro! :D Interested :)

http://www.jerseygirltalk.com/wp-content/uploads/2013/04/leg-day-1.jpg

[szpadla12]

http://www.jerseygirltalk.com/wp-content/uploads/2013/04/leg-day-1.jpg

LOL lmfao

[Fleet]

Been training for 4 years, and still repping 8 x 60kg benches?


You need to step it up homie!

[PromB]

Been training for 4 years, and still repping 8 x 60kg benches?


You need to step it up homie!

Haha, its my weakness bench <3, have't been able to train at all since the last time due to the fuckig wrist got smashed

[Fleet]

Haha, its my weakness bench <3, have't been able to train at all since the last time due to the fuckig wrist got smashed

Well, just keep eating good and train hard and results will come fast.
I think I went from around 50kg in bench to 100kg in less then a year back in the days. Just keep it strict and don't cheat with your meals (and by cheating I don't mean eating unhealthy, I mean skipping meals).

Remember, you only tear the muscles down in the gym, that's the easiest part. The hard part is actually gaining from it, by eating correctly and getting good rest.

[PromB]

Well, just keep eating good and train hard and results will come fast.
I think I went from around 50kg in bench to 100kg in less then a year back in the days. Just keep it strict and don't cheat with your meals (and by cheating I don't mean eating unhealthy, I mean skipping meals).

Remember, you only tear the muscles down in the gym, that's the easiest part. The hard part is actually gaining from it, by eating correctly and getting good rest.

Yeah Im keeping my diet just waiting for the wrist to ?heal? The earliest doctor appointment I could get was the 4 of march but I'm going to the emergency on the 18 of feb still awhile tho (if it still hurts ofcourse)

[PromB]

Update nothing fancy just some news about my hand and diet.

Hand:
I did get my hand x-ray and it seems that an ?leading-string? is fucked and worst case scenario it will take 6 months for it to heal properly. However I'm going to fuck that and start my training and do all the exercises I can that doesn't hurt my right-hand wrist, when both my baby and spouse are well again.

Diet:
Going well I'm down at 75.x kg, eating less portions and more thought on whats on the plate and more protein.
I know I should've measured my waist, arms, chest etc since its better but oh well I do it later.

[Yamakashi]

Update nothing fancy just some news about my hand and diet.

Hand:
I did get my hand x-ray and it seems that an ?leading-string? is fucked and worst case scenario it will take 6 months for it to heal properly. However I'm going to fuck that and start my training and do all the exercises I can that doesn't hurt my right-hand wrist, when both my baby and spouse are well again.

Diet:
Going well I'm down at 75.x kg, eating less portions and more thought on whats on the plate and more protein.
I know I should've measured my waist, arms, chest etc since its better but oh well I do it later.

Do you wanna to post some screenshots?

[PromB]

Do you wanna to post some screenshots?

Sure when I get back in to the game, been off for ~61+ days now due to the kidney and the hand and now my baby, only trained ~5? days:(

[samm3]

I COMMAND YOU
TO GROW!

[PromB]

I COMMAND YOU
TO GROW!

Haha I wish Im shrinking at the moment, been at the doctor and my hand is fucked for ~6months and been ill with other shit for 4 weeks :( down to ~74-75kg weight

edit: There are a few exercises I cannot perfom well or at all like bicep curl, tricep pull down, benchpress, deadlift, back row, lat pulldown etc

[samm3]

A few... hehe

[PromB]

A few... hehe

Yeah and thats not the best news either, my wrist is hurting more and more :(

[Fandango]

I would like to start of with that I've been training for about 5 years now, so you could say I kinda know what I am talking about.
So you're saying low fat/carb, then the next thing you say is cheese and ham :'). This aint low fat...
secondly, the worse diet ever is low fat AND low carb. As then the only possible enegery source for training then would be carbs, but since you're not eating them enough, the only "carb" source would be your muscle. Also Proteine shakes have will never help you to burn any fat...at all.

feel free to ask any questions regarding diet or training im sure me and Nostrax like to answer them :)

Not trying to be rude, but 5years aint nothing in the fitness world. Not sayin' I am better, but I find that funny

[Tripkip]

Not trying to be rude, but 5years aint nothing in the fitness world. Not sayin' I am better, but I find that funny
thanks for sharing! do you feel better now? your comment has no value... at all.
if you dont wanna be rude, then what point are you trying to make? cuz the only thing you seem to be doing is trying to make me look foolish?

Just wanna add I honestly dont care, but im just wondering what brings you to a thread like this, and the only comment you seem to be able to leave is "5 years of training is nothing". Im pretty sure a more informational comment could have been made! you must be pretty insecure if that is all you can come up with it

Have a nice day! lmao

[Fandango]

thanks for sharing! do you feel better now? your comment has no value... at all.
if you dont wanna be rude, then what point are you trying to make? cuz the only thing you seem to be doing is trying to make me look foolish?

Just wanna add I honestly dont care, but im just wondering what brings you to a thread like this, and the only comment you seem to be able to leave is "5 years of training is nothing". Im pretty sure a more informational comment could have been made! you must be pretty insecure if that is all you can come up with it

Have a nice day! lmao

How come I am insecure? And who are you to judge what's informative and not? Wow, srs.
And sayin' Jason Blaha doesn't even lift... you already made a fool of yourself right there, no need to point it out clearer.

[Raspius]

Yeah and thats not the best news either, my wrist is hurting more and more :(

Everyone's body is different, just because a routine works for someone doesn't mean it'll work for the next person. All you really need to do is the most basic lifts to see where you're strong at and where you're not. Once you've find that out, go and try a few exercises for that muscle you're lacking and pick the ones that feel the most natural to you. There are reasons why there are different grips and forms for the same exercise, it gives you another way to work out that muscle without being uncomfortable, or because it works out another muscle.


This is just from my experience of lifting and making new routines. ^^

[sausting]

How come I am insecure? And who are you to judge what's informative and not? Wow, srs.
And sayin' Jason Blaha doesn't even lift... you already made a fool of yourself right there, no need to point it out clearer.

you continue to add affirmation to his point, you're adding nothing here. not even a smidgen.

[PromB]

Everyone's body is different, just because a routine works for someone doesn't mean it'll work for the next person. All you really need to do is the most basic lifts to see where you're strong at and where you're not. Once you've find that out, go and try a few exercises for that muscle you're lacking and pick the ones that feel the most natural to you. There are reasons why there are different grips and forms for the same exercise, it gives you another way to work out that muscle without being uncomfortable, or because it works out another muscle.


This is just from my experience of lifting and making new routines. ^^

Yeah but the thing is with the wrist I cant put any weight on it except when its being totally straight and even that hurts, I have to option to get a needle with cortisone @wrist in april

Can't explain whats fudge with the wrist either a leading-string or some kind of tissue something :p (half baked guesses from doctors since its hard to know exaclty what it is)

Anyways either of those they said it will take a long time to heal 6months more/less due to the low circulation of blood there

[Ckicrezid]

Intresting thread, how long has everyone been lifting? Anyone with plans on competing in the nearest future(weightlifting, fitness etc..)? Didn´t know we had so many lifters here on XB :D

[PromB]

Intresting thread, how long has everyone been lifting? Anyone with plans on competing in the nearest future(weightlifting, fitness etc..)? Didn´t know we had so many lifters here on XB :D

Would love to get this thread started again its so frustrating due to the freaking wrist, it was going really well overall while training increasing in weight on almost every single exercise:(

[seh]

pretty awesome! i might be starting my own thread about my Gym life too, soon. cheers mate! :)