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View Full Version : Road to Fitness ~~ My own plans and dialy workout updates!



seh
04-01-2014, 09:44 PM
Hello my dear Tibians.
Welcome to my fitness thread.


This is where I'll be posting my dialy workouts and fitness plans. Also will be posting some pictures.


Everything started with a little boy being punched by an older guy, for no reason, at school. (I did swear I'd kill him myself one day, still thinking about it).
And yes, this was my starting motivation. Strong one indeed.

So let it begin.
Journey started almost 2 years ago being around 57kg and around 12-14% bodyfat.

Current stats:

Age: 21.
Height: 1,71 meters.
Weight: 76kg.
BodyFat: 14-16%.

I've been training with passion and desire, I've never mesure macros or meals or followed workout plans.
I've got into fitness by learning with myself and by knowledge of reading and viewing real results.

Status: Cutting.
Objectives: Get lean. Tired of being bulky. Aiming to lose around ~5kg for this summer.


Personal Records:

Deadlift - 170kg - 1 rep max;
Over Head Press - 60kg - 8 reps;
Squat - 100kg - 12 reps;
Front Squat - 95kg - 10 reps;
Bench Press - 120kg - 1 rep max;



My favourite traning split:

Monday - Legs + Glutes + Calves;
Tuesday - Shoulders + Traps + ABS;
Wednesday - Rest;
Thursday - Back and Biceps;
Friday - Chest and Triceps;
Saturday - Rest;
Sunday - Rest;
This is the best training split to me. I've got the main results using it.

seh
04-01-2014, 09:44 PM
This is me around 2 years ago (2012):
http://i58.tinypic.com/25qgdn8.jpg

This is me after being in the gym for about 6 months (master) bulking ;)
http://i62.tinypic.com/33u99jc.jpg

seh
04-01-2014, 09:45 PM
This are my current stats (21st April):
http://i58.tinypic.com/dq39l1.jpg


Weak Points:

1. No calves at all;
2. Hamstrings;
3. Pecs a bit uneven (genetics in this particular case, same strength on both);
4. Bicep peak (due to genetics once again. I've a called 'long bicep'. Not really a weakness, but in a Front Double Bicep pose, it seems weak to me);
5. Weak forearms;

Strong Points:

1. Wide and thick back;
2. Strong Overall Lifts;


Current Suplementation

WP8 Whey Protein, by StarLabs
Amino 5600, by Scitec Nutrition

seh
04-01-2014, 10:14 PM
Tuesday - 1 April - Leg Day! (deload/machine day)

Todays workout:
Single standing hamstring curl ~ 12 reps each leg ~ 6 sets
Laying hamstring curls ~ 8 reps ~ 4 sets
Leg press ~ 15 reps ~ 4 sets
Pause (on bottom) Squats ~ 10 reps ~ 4 sets
Glute barbell raises ~ 12 reps ~ 4 sets
Calf raises ~ 15 reps ~ 4 sets

samm3
04-01-2014, 10:22 PM
Nice mate, you lift quite well for your height =) Good luck with your goals!

Koksik22
04-02-2014, 01:59 AM
your face is ugly? :D

Mattt
04-02-2014, 02:12 AM
your face is ugly? :D

hahahahha

seh
04-02-2014, 06:02 AM
Nice mate, you lift quite well for your height =) Good luck with your goals!

Thanks mate! ;)


your face is ugly? :D

why so interested in a man's looking face? :rolleyes: :cool:

Koksik22
04-02-2014, 01:38 PM
Thanks mate! ;)



why so interested in a man's looking face? :rolleyes: :cool:

then why you hide your face ? xD

Ckicrezid
04-02-2014, 05:37 PM
A good length for bodybuilding, will be easy to get a visually pleasing amount of mass :) May I ask how you can only put up 100kg for 10s in a regular squat and 95kg for 10s in a front squat? With those stats you should be alot higher on the squat :) glhf with the journey to aesthetics, we will all make it.

seh
04-02-2014, 06:36 PM
Wednesday - 2 April - Rest

Even it was a rest day, I did a 15 mins quick and intense ABS workout.
Focusing on high reps and non resting between sets and exercices.

was about to run but its raining like hell :(
So, its done for today :)



then why you hide your face ? xD

its a fitness blog, not a make up blog :rolleyes:


A good length for bodybuilding, will be easy to get a visually pleasing amount of mass :) May I ask how you can only put up 100kg for 10s in a regular squat and 95kg for 10s in a front squat? With those stats you should be alot higher on the squat :) glhf with the journey to aesthetics, we will all make it.

Thanks a lot mate! doing this for my own satisfaction and passion for lifting :)
Yes! my front squat is almost as strong as my back squat. I've always find front squats more interesting and enjoyable to do ;)

Ckicrezid
04-02-2014, 07:20 PM
Any plans on competing?

seh
04-02-2014, 07:49 PM
Any plans on competing?

no, no!
not at all. doing this for myself only :)

Koksik22
04-02-2014, 08:20 PM
Wednesday - 2 April - Rest

Even it was a rest day, I did a 15 mins quick and intense ABS workout.
Focusing on high reps and non resting between sets and exercices.

was about to run but its raining like hell :(
So, its done for today :)




its a fitness blog, not a make up blog :rolleyes:



Thanks a lot mate! doing this for my own satisfaction and passion for lifting :)
Yes! my front squat is almost as strong as my back squat. I've always find front squats more interesting and enjoyable to do ;)

its theard or post but not blog xd i see in you potential and your motivation is very good (kick ass that guy) but you should start to take some steroids.

Fandango
04-02-2014, 09:05 PM
Why are you doing deload workouts? IMO that's just a waste of time...

seh
04-02-2014, 09:27 PM
its theard or post but not blog xd i see in you potential and your motivation is very good (kick ass that guy) but you should start to take some steroids.

no, i won't. since i don't want to compete and my health comes in first place!


Why are you doing deload workouts? IMO that's just a waste of time...

i don't mate! i've just been sick for 3 days and i didn't want to miss my gym time anyways. so i did a kind of deload workout to improve form and keep on track.
kinda sore from yesterday's workout ;)

Mr_Churro
04-02-2014, 10:42 PM
your face is ugly? :D

http://s24.postimg.org/kp2mq6tht/LOL.jpg (http://postimg.org/image/kp2mq6tht/)

seh
04-02-2014, 11:39 PM
http://s24.postimg.org/kp2mq6tht/LOL.jpg (http://postimg.org/image/kp2mq6tht/)


ahah, close! :rolleyes:

Koksik22
04-03-2014, 12:42 AM
no, i won't. since i don't want to compete and my health comes in first place!



i don't mate! i've just been sick for 3 days and i didn't want to miss my gym time anyways. so i did a kind of deload workout to improve form and keep on track.
kinda sore from yesterday's workout ;)


mate just look on sylveser stallone and tell me then steroids are bad... im taking steroids from 15 years old and im feel great better then without :D when i was young i was sickly, have weak bones, asthma, allergy i break my bones many times but when after i was start taking steroids all my health problems gone (doctor say me then is foult of steroids) in my case you cant say then they are bad.


http://s24.postimg.org/kp2mq6tht/LOL.jpg (http://postimg.org/image/kp2mq6tht/)

now hes look like popeye :D

Mr_Churro
04-03-2014, 02:56 AM
mate just look on sylveser stallone and tell me then steroids are bad... im taking steroids from 15 years old and im feel great better then without :D when i was young i was sickly, have weak bones, asthma, allergy i break my bones many times but when after i was start taking steroids all my health problems gone (doctor say me then is foult of steroids) in my case you cant say then they are bad.

They affect you in the long term and in the short term they make your genitals small.

Mode99
04-03-2014, 03:13 AM
They affect you in the long term and in the short term they make your genitals small.

top lel when there is still pepole that think that steroid are bad. Youjust need a profesional that guide you and have reach your bodybulding limit to do it right.

Mr_Churro
04-03-2014, 04:20 AM
Any tips you can guys give me to loose weight? I'm to lazy to exercise and I eat between meals, can you guys help me?

Mattt
04-03-2014, 05:04 AM
Any tips you can guys give me to loose weight? I'm to lazy to exercise and I eat between meals, can you guys help me?

only you can help you change. no one else. take matters into your own hands and do something yourself if you really want to make a change

seh
04-03-2014, 07:46 AM
Any tips you can guys give me to loose weight? I'm to lazy to exercise and I eat between meals, can you guys help me?

i subscribe what Mattt said.

when i started to lift i couldn't even bench or squat the barbell without any weight! and now i can. its just a matter or willing strength and desire to change urself, for yourself, not to show anyone u better than them, cus it will make u quit sooner or later. find out ur motivation and just get started! :)

Fandango
04-03-2014, 10:00 AM
Any tips you can guys give me to loose weight? I'm to lazy to exercise and I eat between meals, can you guys help me?

Track your macros, your life will change I promise you

Nostrax Junior
04-03-2014, 10:17 AM
Any tips you can guys give me to loose weight? I'm to lazy to exercise and I eat between meals, can you guys help me?

LMAO! hahahaha

seh
04-03-2014, 10:29 AM
Track your macros, your life will change I promise you

i know u're 100% right! but i also want to enjoy life as it is, eating clean but get satisfied :)

samm3
04-03-2014, 01:51 PM
mate just look on sylveser stallone and tell me then steroids are bad... im taking steroids from 15 years old and im feel great better then without :D when i was young i was sickly, have weak bones, asthma, allergy i break my bones many times but when after i was start taking steroids all my health problems gone (doctor say me then is foult of steroids) in my case you cant say then they are bad.

Uh, when you say that you've taken steroids since you were 15, did you train aswell? I'm quite sure that your health improves overall quite much if you start to train with or without steriods... Training improves your asthma, gives you stronger bones combined with extra calcium.
When you're young (15 years old) you've got plenty of hormones in your body. Do you really want to take the chance to stop growing in length aswell if you're not fully grown? AAS can cause premature closure of the growth plate in long bones for anybody who's not fully grown.

Steriods also has side effects like:
Boldness
Acne/oily skin
Smaller testicles
Possible liver damage under cycles (more liver enzymes)
Heart diseases after long term (heart works overtime causing premature coronary disease)
Bigger breasts
Illegal
Unprovoked aggression


In the end, it does have some positive effects but also quite a few side effects. There's people using steriods for medical treatment but people abusing it usually takes 10 or 100 times more.
He could easily gain a fair amount of muscles by eating right and training well. You don't need to take steriods.

Mr_Churro
04-03-2014, 02:18 PM
LMAO! hahahaha

Tell yo girl I'll be in Belgium in 3 years from now to bring her to México.

Nostrax Junior
04-03-2014, 04:28 PM
Tell yo girl I'll be in Belgium in 3 years from now to bring her to México.

Oh god, I'm pretty sure 90% of the old community over here at xenobot is quiet sure that she won't leave me brah ;)

Nostrax Junior
04-03-2014, 04:30 PM
i know u're 100% right! but i also want to enjoy life as it is, eating clean but get satisfied :)

U can enjoy life, u can put any food inside your diet plan as long its counted in your macros :)

Mr_Churro
04-03-2014, 04:33 PM
Oh god, I'm pretty sure 90% of the old community over here at xenobot is quiet sure that she won't leave me brah ;)

I'm just kidding haha, but you're lucky do, she's beatiful.

Koksik22
04-03-2014, 04:38 PM
They affect you in the long term and in the short term they make your genitals small.

yea balls getting smaller but after taking hcg everything going to be normal. also if you take alot of testosterone you girlfriend will be happy :) you can make sex 20x per day and you still want more:)


Uh, when you say that you've taken steroids since you were 15, did you train aswell? I'm quite sure that your health improves overall quite much if you start to train with or without steriods... Training improves your asthma, gives you stronger bones combined with extra calcium.
When you're young (15 years old) you've got plenty of hormones in your body. Do you really want to take the chance to stop growing in length aswell if you're not fully grown? AAS can cause premature closure of the growth plate in long bones for anybody who's not fully grown.

Steriods also has side effects like:
Boldness
Acne/oily skin
Smaller testicles
Possible liver damage under cycles (more liver enzymes)
Heart diseases after long term (heart works overtime causing premature coronary disease)
Bigger breasts
Illegal
Unprovoked aggression


In the end, it does have some positive effects but also quite a few side effects. There's people using steriods for medical treatment but people abusing it usually takes 10 or 100 times more.
He could easily gain a fair amount of muscles by eating right and training well. You don't need to take steriods.

i train to from 15 years old now i have 23. but i not train 8 years i was have some breaks, becouse of contusion and when i was in jail. You dont need to tell me what steroid doing and other shit im interesing that from 8 years i know alot, more then everyone here, then guys just dont teach me about that :) samm3
you think then you can look like guy from your avatar without steroids?

Koksik22
04-03-2014, 04:41 PM
Any tips you can guys give me to loose weight? I'm to lazy to exercise and I eat between meals, can you guys help me?

good diets but if you are lazy bastard you can go easy way like Salbutamol or Clenbuterol to lose your fat. but before you need to read something about that :)

samm3
04-03-2014, 05:01 PM
yea balls getting smaller but after taking hcg everything going to be normal. also if you take alot of testosterone you girlfriend will be happy :) you can make sex 20x per day and you still want more:)



i train to from 15 years old now i have 23. but i not train 8 years i was have some breaks, becouse of contusion and when i was in jail. You dont need to tell me what steroid doing and other shit im interesing that from 8 years i know alot, more then everyone here, then guys just dont teach me about that :) samm3
you think then you can look like guy from your avatar without steroids?

Sure, do whatever you want mate it's your body but just because you've been in space doesn't mean you know a lot more than everyone else about space.
Depends on how long you've trained and genetics.

Nostrax Junior
04-03-2014, 05:03 PM
I'm just kidding haha, but you're lucky do, she's beatiful.

Thank you, and then I took it the wrong way! Also for your question, don't get on roids when u are above 12% of bodyfat and try to workout for several years on just a strict diet. It will help u out better then anything else and people who advice u to take Clenbutrol/Trenbolone and all the other heavy cycles, don't listen to them at all lol

Koksik22
04-03-2014, 05:22 PM
Depends on how long you've trained and genetics.

its imposible even if you have best genetic and train 10 years.

samm3
04-03-2014, 05:34 PM
its imposible even if you have best genetic and train 10 years.

Who said that you'll only train for 10 years? It might be hard but you can get quite big without steriods you know.
I will stick to my opinion no matter what, you decide whetever you want to use steriods or not.

Koksik22
04-03-2014, 05:36 PM
how long you train? i have friends whos train 10-15 years without steroids, muscle without steroids dont looks like that
btw you wanna live 100 years? you dont drink alcohol? never was take drugs? smoke weed?

seh
04-03-2014, 06:27 PM
U can enjoy life, u can put any food inside your diet plan as long its counted in your macros :)

u pretty right, but well, its life. i will start to eat clean but for now, no countings ;)

seh
04-03-2014, 06:28 PM
Mr_Churro clear your inbox!

answer to your pm! :)

first and most important is what you eat. eating clean is a must! and eating clean is good, trust me, i prefer to eat a chicken breast than an hamburguer with fries.
then, yes start running, it will help you a lot. don't rush it! start with 10-15 mins, 2-3 times a week. but do not miss a day! so in about 3 months or so, same 2-3 times a day but 20-30 mins.
also u could join a gym, lifting will help you lose weight, but give most time to cardio exercices than weight exercices.

seh
04-03-2014, 06:37 PM
just came back from gym :)

Thursday - 3 April - Chest and Back
Everything was super sets! (if u don't know what is it, google it)

1. decline barbell chest press (12 reps) & pulldowns (12 reps) ~ 4 sets
2. flat dumbell chest press (15 reps) & barbell rows (12 reps) ~ 4 sets
3. single dumbell rows (12 reps each side) & front cable flies (15 reps) ~ 4 sets
4. incline dumbell flies (10 reps) & hyperextensions (15 reps) ~ 4 sets


was it for today. ;)
once again i don't follow plans, i arrive to the gym and i do exercices i want to do with some personal parameters.

seh
04-03-2014, 10:50 PM
quick picture from my back, not that bad since im too bulky. gonna bring definition soon ;)

http://i403.photobucket.com/albums/pp120/SehMartins/backckckc.jpg

Nostrax Junior
04-04-2014, 10:27 AM
If we are about to post some pictures! Heres my back and its about to be trained after work this evening! :)

http://i60.tinypic.com/mud94o.jpg

seh
04-04-2014, 11:11 AM
If we are about to post some pictures! Heres my back and its about to be trained after work this evening! :)


damn good one mate! how much BF% u've got? i'm around 18 or so LOL :(

Nostrax Junior
04-04-2014, 04:19 PM
damn good one mate! how much BF% u've got? i'm around 18 or so LOL :(

I'm around 10% of BF and drop that 18 ;)

seh
04-04-2014, 05:57 PM
I'm around 10% of BF and drop that 18 ;)
definetly need to drop, want to see my abs shine ahah ;)



Friday - 4th April - Leg day
Heavy Squats ~ 10 reps ~ 6 sets (last set was a drop set to failure);
Leg press ~ 15 reps ~ 4 sets
Romanian Deadlifts ~ 12 reps ~ 4 sets
Barbell Glute Raises ~ 12 reps ~ 4 sets
Standing Calf Raises ~ 15 reps ~ 4 sets
Seated Calf Raises ~ 30 reps ~ 4 sets


and as an off topic, got deleted on my money maker chars, two 125~ Eks :(

PromB
04-04-2014, 08:01 PM
looking nice seh and Nostrax Junior keep it up pump for me who can't :(

seh
04-05-2014, 11:14 AM
looking nice seh and Nostrax Junior keep it up pump for me who can't :(
wish u get better mate!


Updated first pages.
Added a picture of myself. Wasn't about to show my face but, idc. there u go Koksik22
Nostrax Junior show me your front most muscular now! ahah ;)


Saturday - 5th April - Morning ABS

Just did an intense 20 mins ABS workout.
Using body weight, reps between 30~50 and very short resting periods.

Gonna head to the gym later afternoon for shoulders and arms :)

Koksik22
04-05-2014, 11:56 AM
wish u get better mate!


Updated first pages.
Added a picture of myself. Wasn't about to show my face but, idc. there u go Koksik22
Nostrax Junior show me your front most muscular now! ahah ;)


Saturday - 5th April - Morning ABS


Gonna head to the gym later afternoon for shoulders and arms :)

now i know bro why you hide you face :D

seh
04-05-2014, 12:09 PM
now i know bro why you hide you face :D

was gonna be awkward for you if u'd like my face :rolleyes:

seh
04-05-2014, 07:19 PM
Saturday - 5th April - Shoulders and Arms

Dumbell Shoulder Press ~ 10 reps ~ 4 sets
Seated Dumbell Side Raises ~ 10 reps ~ 4 sets
Wide Grip Barbell Upright Rows & Rear Dumbell Delt Flies ~ 10 reps (super set) ~ 4 sets
Rear Delt Cables ~ 15 reps ~ 3 sets

(Arms ~ Super Sets)
Barbell Bicep Curls & Dips ~ 10 reps ~ 4 sets
Tricep Pushdowns & Dumbell Hammer Curls ~ 10 reps ~ 4 sets
Overhead Dumbell Tricep Press & Reverse Grip Barbell Bicep Curls ~ 10 reps ~ 4 sets

Fandango
04-05-2014, 10:10 PM
What do you guys think about Layne Norton's PHAT routine?

Nostrax Junior
04-06-2014, 03:14 PM
wish u get better mate!


Updated first pages.
Added a picture of myself. Wasn't about to show my face but, idc. there u go Koksik22
Nostrax Junior show me your front most muscular now! ahah ;)


Saturday - 5th April - Morning ABS


Gonna head to the gym later afternoon for shoulders and arms :)

http://i58.tinypic.com/2zyy2oy.jpg http://i60.tinypic.com/sz8m7r.jpg

And that front face \/ haushauah

http://i61.tinypic.com/30uzl0i.jpg

seh
04-06-2014, 05:28 PM
What do you guys think about Layne Norton's PHAT routine?

Never heard, but not interested in routines or whatever :p

Nostrax Junior looking great mate! u pwn me anytime ;)

Nostrax Junior
04-06-2014, 08:31 PM
Never heard, but not interested in routines or whatever :p

Nostrax Junior looking great mate! u pwn me anytime ;)

It's not about pwning anybody, just look where u've started and where it took u. Working out for 3 years now also so its all about time, just keep going and probably alot of people would get further then me in 3 years but in my eyes, the first year uve gotta learn the exercises and make sure u find it fun. Cuz if u'll start a diet straight away u'll fucking hate fitness/bodybuilding lol

seh
04-07-2014, 07:17 AM
It's not about pwning anybody, just look where u've started and where it took u. Working out for 3 years now also so its all about time, just keep going and probably alot of people would get further then me in 3 years but in my eyes, the first year uve gotta learn the exercises and make sure u find it fun. Cuz if u'll start a diet straight away u'll fucking hate fitness/bodybuilding lol

true story mate!
this is from where i started lol

http://i403.photobucket.com/albums/pp120/SehMartins/ZERO_zpsf4b70f1a.jpg

Fandango
04-07-2014, 07:50 AM
fuaaaaa

9783

seh
04-07-2014, 08:07 PM
fuaaaaa
going great mate! lucky u've always been skinny with low bf%. i've always been skinny fat :( and still a bit fat ahah ;)


Today was a rest day, anyways did another 15 mins intense ABS workout but its getting easier even with 30~50 rep range. will make it more intense next time :)
Tomorrow leg day by 9AM!

seh
04-08-2014, 12:49 PM
8th April - Tuesday - Leg day (Quad focus)

Heavy Front Squats - 6 reps (focusing in deepth and form) - 5 sets;
Single Leg extensions - 12~10~8~8 reps each leg (pyramid style) -4 sets;
Glute Barbell Raises - 12 reps - 4 sets;
Seated Calf Raises - 15 reps - 4 sets;
Single Standing Calf Raises - 10 reps each calf - 4 sets;

Starting my cardio routines slowly but surely :)

10 mins incline treadmill before workout;
10 mins bicycle after workout;

btw, i always warm up muscle i'm going to use before and after workout. wich i started doing this when i started to workout. i lack a lot in mobility, so i'm trying to improve it for better results.

Jasonmcneil
04-08-2014, 09:37 PM
GYMMM SHAARK BRAAAAAAH

seh
04-10-2014, 06:29 PM
GYMMM SHAARK BRAAAAAAH
its nice brand but i haven't any cloths of it :(



10th April - thursday - Chest and Back
Super Sets

1. Incline Barbell Chest Press & Rear Head Pulldowns - 12 reps - 4 sets
2. Machine Flat Chest Press & Machine Rows - 12 reps - 4 sets
3. Incline Dumbell Chest Press & Cable Pullovers - 15 reps - 4 sets
4. Decline Chest Cables & Wide Bar Rows - 15 reps - 4 sets


Gonna leave gainer within the next 2 days and start my cutting a bit more serious.
Anyways, lost around 1kg already with better nutrition and 10-15 mins casual runs ;)
And gonna take my ABS workout a bit more serious too!

seh
04-11-2014, 03:28 PM
11th April - Friday - Leg Day (Hamstring Focus)


Squats - 8 reps - 8 sets
Lying Hamstring Curls - 15 reps - 4 sets
Stiff Deadlifts - 12 reps - 4 sets

Was pretty much it. Quite intense Squat session ;)
Last day with Gainer, changing to Whey Protein and gonna start taking some BCAAs also.
Maybe add a fat burner in the future, depends on I'll be looking with only diet and cardio aswell.

PromB
04-11-2014, 03:52 PM
Squating low like strongman low or how far do you go? :)

seh
04-11-2014, 05:15 PM
Squating low like strongman low or how far do you go? :)

ass to the grass ;)

seh
04-12-2014, 12:26 PM
12th April - Saturday - Shoulders and Arms

Overhead Press - 4 sets - 8 reps
Rear Delt Cable Flies - 4 sets - 12 reps
Seated Side Shoulder Raises - 5 sets - 12 reps

EZ Barbell Bicep Curls & Dips - 4 sets - 10 reps
Overhead Tricep Rope Extensions & Hammers Dumbell Curls - 4 sets - 10 reps


Gonna change split this week since I'm on Easter holidays. Will post it later on when I've decided myself about it ;)

seh
04-13-2014, 11:25 AM
At home did an interval traning type workout today:

30 mins in total with ABS, Rope Jumps, Sprints and Moderate Run.


This week Easter Holidays training split:

Monday - Chest & Triceps;
Tuesday - Legs & Glutes;
Wednesday - Calves & ABS & Cardio;
Thursday - Back & Biceps;
Friday - Shoulders & ABS & Cardio;
Saturday - Legs & Calves;
Sunday - Cardio & ABS (at Home);

seh
04-14-2014, 02:05 PM
14th April - Monday - Chest and Triceps

Incline Dumbell Chest Press - 8 reps - 5 sets
Decline Barbell Chest Press - 10 reps - 4 sets
Incline Dumbell Flies & Pushups - 10 reps - 4 sets

Close-Grip Flat Barbell Press - 8 reps - 4 sets
Overhead Rope Extensions - 8 reps - 4 sets
Cable Kick Backs - 8 reps each arm - 3 sets

seh
04-15-2014, 01:58 PM
15th April - Tuesday - Legs & Glutes (Quad focus)


Front Squats - 8 reps - 6 sets (last set, was a triple drop set);
Single Leg Extensions - 12~10~8~8 reps each leg - 4 sets;
Walking Lunges - 20 steps - 3 sets;
Glute Barbell Raises - 12 reps - 3 sets;


Updated Current Suplementation.
Stoped completly taking Gainers. Gonna add BCAAs, maybe tomorrow or after.

Gonna weight myself this weekend and see hopefully new and lower numbers ;)

Ckicrezid
04-15-2014, 07:08 PM
Going from Gainers to BCAA is a pretty big change in the nutrition plan, going straight from bulk to cut?

seh
04-15-2014, 07:42 PM
Going from Gainers to BCAA is a pretty big change in the nutrition plan, going straight from bulk to cut?

u didn't read my old posts ;)
i started cutting while finishing last Gainer. Changed nutrition, now changed from Gainer to Whey, and gonna start taking BCAAs soon, too. I see results and still same lifts in most exercices, even got stronger chest in this couple weeks, so its not that bad!

Ckicrezid
04-15-2014, 07:44 PM
u didn't read my old posts ;)
i started cutting while finishing last Gainer. Changed nutrition, now changed from Gainer to Whey, and gonna start taking BCAAs soon, too. I see results and still same lifts in most exercices, even got stronger chest in this couple weeks, so its not that bad!

Oh sorry, my bad :) I probably missed this info aswell but I need to ask :D You dont combine both whey and bcaa pre/post workout right?

seh
04-15-2014, 07:47 PM
Oh sorry, my bad :) I probably missed this info aswell but I need to ask :D You dont combine both whey and bcaa pre/post workout right?

i'm not sure yet how im going to take this BCAAs. most likely post workout. but i'll update that info too.
about whey, i'm taking 2 scoops after workout and 1 scoop at afternoon or at mid morning, depends about what time im gonna go to the gym.
Days i don't train i usually stay with 1 scoop.

Ckicrezid
04-15-2014, 07:49 PM
i'm not sure yet how im going to take this BCAAs. most likely post workout. but i'll update that info too.
about whey, i'm taking 2 scoops after workout and 1 scoop at afternoon or at mid morning, depends about what time im gonna go to the gym.
Days i don't train i usually stay with 1 scoop.

Kewl kewl, just keep in mind that about 10grams of protein is enough to stimulate the proteinsynthesis, hence why all the BCAA/EAA recommendations are for 10g/serving. So you dont waste your money on taking both BCAA and whey =)

seh
04-15-2014, 07:54 PM
Kewl kewl, just keep in mind that about 10grams of protein is enough to stimulate the proteinsynthesis, hence why all the BCAA/EAA recommendations are for 10g/serving. So you dont waste your money on taking both BCAA and whey =)

10 gr of protein? wat. that not even a scoop. u're not making sense mate, sorry ;)

Ckicrezid
04-15-2014, 07:59 PM
10 gr of protein? wat. that not even a scoop. u're not making sense mate, sorry ;)

Might´ve been a bit unclear, this is ofc post workout, 10grams of EAA accounts for about 20 grams protein in a musclebuilding perspective. This is why people count 10grams of EAA as 20 grams protein, when they are counting calories :)

OTHER than that its the regular 1.8-2.0g protein/bodyweight per day :)

seh
04-15-2014, 08:41 PM
Might´ve been a bit unclear, this is ofc post workout, 10grams of EAA accounts for about 20 grams protein in a musclebuilding perspective. This is why people count 10grams of EAA as 20 grams protein, when they are counting calories :)

OTHER than that its the regular 1.8-2.0g protein/bodyweight per day :)

well im around 172lbs /78~ kgs now so. i love my beef steak for lunch, so not that bad :)

seh
04-17-2014, 06:28 PM
17th April - Thursday - Back and Biceps

Wide Grip Bar Seated Rows - 10 reps - 4 sets
Dumbell Rows - 10 reps each arm - 4 sets
Close Grip Pulldowns - 8 reps - 4 sets
Hyper Extenssions - 15 reps - 4 sets

Seated Dumbell Curls - 10 reps - 4 sets
Single Reverse Grip Cable Curls - 12 reps each arm - 4 sets


Starting tomorrow my BCAAs.
Updated Current Suplementation and Current Stats. Lost 1kg so far!

seh
04-18-2014, 11:45 AM
18th April - Friday - Shoulders and ABS

Seated Military Press - 8 reps - 4 sets
Wide Grip Upright Rows - 10 reps - 4 sets
Standing Dumbell Side Raises - 10 reps - 4 sets

Cable Crunches & Decline Bench Crunches - 30 reps each - 3 sets
Cable Obliques & Lying Side Crunches - 30 reps each - 3 sets
Leg Raises - 15 reps - 3 sets

seh
04-19-2014, 12:20 PM
19th April - Saturday - Legs (Hamstrings focus) & Calves

Heavy Squats - 8-5 reps - 5 sets
Stiff Deadlifts - 10 reps - 5 sets
Lying Hamstring Curls & Calves on Leg Press - 12 reps each - 4 sets
Single Leg Hamstring Curls & Seated Calf Raises - 10 reps each leg & 15 reps - 4 sets

seh
04-21-2014, 08:32 AM
20th April - Cardio & ABS - Sunday

Did this 1 hour after breakfast.
Took me 30 mins in total, this 'giant set' :

1. 30 secs slow run
2. 30 secs moredeta run
3. 30 secs almost printing
4. 100 rope jumps
5. 50 crunches
6. 30 leg raises
7. 30 side crunches each side
8. 1 min plank
9. 100 rope jumps
- repeat all above, 2 more times -



21st April - Cardio & ABS - Monday

Last day of Easter Holidays, then I'll have 3 days of University and then another Holiday's week since its the Anual Week of my University.
This one did before breakfast on an empty stomach. Took me 20 mins:

1. 50 crunches
2. 30 crunches with a 5KG plate
3. 1 min plank
4. 30 secs slow run
5. 30 secs moderate run
6. 30 secs sprinting
7. 100 rope jumps
8. 30 secs moderate run
9. 30 secs sprinting
10. 100 rope jumps
11. 10 standing shoulder presses
12. 10 barbell power cleans
13. 20 barbell jerks
14. 1 min sprint


Both workouts were made at home.
Today will update my journey with new pictures!

seh
04-21-2014, 09:45 PM
Fist page Current Stats image updated!

and this is a back non flexed picture from my back:
http://i58.tinypic.com/2d9tspl.jpg

Still bulky, but much better now :)

seh
04-22-2014, 12:31 PM
22nd April - Tuesday - Legs (quad focus) and Calves

Heavy Front Squats - 5~8 reps - 5 sets
Leg Extenssions - 15 reps - 4 sets (last set was a double drop set)
Close Feet Leg Press - 12 reps - 4 sets
Seated Calf Raises - 30 reps - 4 sets
Standing Calf Raises - 15 reps - 4 sets
Dumbell Squats (using 2 benches and dumbell between legs with arms full extended, really great to improve deepth!) - 12 reps - 4 sets
Single Standing Calf Raises - 12 reps each - 4 sets

Elvang
04-24-2014, 05:53 PM
Keep it going, good work.

seh
04-24-2014, 08:35 PM
Keep it going, good work.
thanks a lot mate! :)


Already lost 2KG! i've 77kg now.
Current weight updated.
Added before pictures the the front page, too!



24th April - Thursday - Chest and Back

Flat Barbell Chest Press - 12~8 reps - 4 sets
Back Pulldowns - 10 reps - 4 sets
Dumbell Incline Chest Press - 10 reps - 4 sets
Single Machine Lat Pulldown - 10 reps each side - 4 sets
Upper Chest Cable Flies - 12 reps - 4 sets
Back Rows - 16 reps - 4 sets

seh
04-25-2014, 11:52 AM
25th April - Friday - Legs

Low Bar Heavy Squats - 6 reps - 6 sets
Close Feet Smith-Machine Squats - 10 reps - 4 sets
Walking Lunges - 20 steps - 4 sets
Stiff Leg Deadlifts - 10 reps - 4 sets

seh
04-26-2014, 02:48 PM
26th April - Saturday - Shoulders, Arms and ABS

Standing Dumbell Shoulder Press - 10 reps - 4 sets
Standing Lateral Raises - 10 reps - 4 sets
Bent Over Dumbell Rear Delt Flies - 10 reps - 4 sets

Barbell Close Grip Press & Barbell Bicep Curls - 10 reps - 4 sets
Dumbell Overhead Press & Dumbell Hammer Curls - 10 reps - 4 sets
Cable Bicep Curls & Rope Tricep Extenssions - 10 reps - 4 sets

Cable Crunches - 12 reps - 4 sets
Leg Extessions - 15 reps - 4 sets
Side Crunches - 30 reps each side - 4 sets

Fandango
04-26-2014, 03:32 PM
Just curious, why are you almost always doing 4 sets :)?

seh
04-26-2014, 07:21 PM
Just curious, why are you almost always doing 4 sets :)?

its just what makes me feel good. anyways when i feel great about some exercice i may get it to 10 sets or whatever.
like squats, i usually do around 6 sets ;)

Fandango
04-26-2014, 08:29 PM
Rear lat spread from my facebookpage (facebook/madfitness). Picture taken January this year at the peak of my bulk (95kgs)
https://scontent-b-fra.xx.fbcdn.net/hphotos-prn2/t1.0-9/10172803_335193123272435_3288518593856479379_n.jpg

seh
04-29-2014, 05:13 PM
Rear lat spread from my facebookpage (facebook/madfitness). Picture taken January this year at the peak of my bulk (95kgs)
https://scontent-b-fra.xx.fbcdn.net/hphotos-prn2/t1.0-9/10172803_335193123272435_3288518593856479379_n.jpg

Pretty nice back for a bulky time mate ;)


29th April - Tuesday - Back and Biceps

Reverse Grip Pulldowns - 10 reps - 4 sets
Seated Rows - 12 reps - 4 sets
Pullups - 8 reps - 3 sets
Facepulls - 15 reps - 4 sets

Barbell Bicep Curls - 10 reps - 4 sets
Concentrated Single Dumbell Curls - 8 reps each arm - 4 sets

seh
05-01-2014, 11:25 AM
30th April - Wednesday - Legs (quad focus) & calves

Front Squats - 8 reps - 8 sets
Lunges - 16 steps - 8 sets
Leg Extenssions - 8 reps - 8 sets

Standing Calf Raises - 15 reps - 6 sets
Seated Calf Raises - to failure - 4 sets

Koksik22
05-01-2014, 04:20 PM
Rear lat spread from my facebookpage (facebook/madfitness). Picture taken January this year at the peak of my bulk (95kgs)
https://scontent-b-fra.xx.fbcdn.net/hphotos-prn2/t1.0-9/10172803_335193123272435_3288518593856479379_n.jpg

95kg? or 75kg?

Fandango
05-01-2014, 07:50 PM
Rear lat spread from my facebookpage (facebook/madfitness). Picture taken January this year at the peak of my bulk (95kgs)

It says pretty clear in the exact text you quoted. Reread Koksik22

Koksik22
05-01-2014, 07:53 PM
It says pretty clear in the exact text you quoted. Reread Koksik22

can you give other photo ? becouse on that you look like guys from Auschwitz

Fandango
05-01-2014, 08:43 PM
can you give other photo ? becouse on that you look like guys from Auschwitz
From 1 year (85kgs)
https://scontent-a-lhr.xx.fbcdn.net/hphotos-ash3/t1.0-9/1653985_323369047788176_2012231696_n.jpg

"Yea" I am sure guys from Auschwitz had that BF% and those lats. Either you are just stupid or hatin'. If you want to see more pics I suggest you look in to the facebook page, and no- aint got no more from the bulk peak.

Koksik22
05-01-2014, 09:10 PM
From 1 year (85kgs)
https://scontent-a-lhr.xx.fbcdn.net/hphotos-ash3/t1.0-9/1653985_323369047788176_2012231696_n.jpg

"Yea" I am sure guys from Auschwitz had that BF% and those lats. Either you are just stupid or hatin'. If you want to see more pics I suggest you look in to the facebook page, and no- aint got no more from the bulk peak.

1 year ago you was look better then now.

Fandango
05-01-2014, 09:38 PM
1 year ago you was look better then now.

Not than now, definatly not. But comparing those 2 pics I looked better when it comes to defination- not mass. Not by far, and the lightning is terrible in the pic from Januar

J.Dre
05-01-2014, 10:07 PM
You need to get some cardio in there. On the days you rest, you should run. Your heart is a muscle, too. Gotta work that baby. :D

Koksik22
05-01-2014, 10:38 PM
nah he should get alot of mass and he run when pks are attacking him in game^^ Fandango what is your height? maybe you are high that why you not looks like 95kg

Fandango
05-01-2014, 11:08 PM
nah he should get alot of mass and he run when pks are attacking him in game^^ Fandango what is your height? maybe you are high that why you not looks like 95kg

184cm

Koksik22
05-01-2014, 11:13 PM
184cm

then maybe you have monster legs?

RobD
05-01-2014, 11:14 PM
You should come work out with me :D

At the height of my last bulk i was up to 95kg bulked.

I started to shred in Late November and i'm now 82 KG fully shredded :)

#focus ;)

seh
05-02-2014, 07:25 AM
You need to get some cardio in there. On the days you rest, you should run. Your heart is a muscle, too. Gotta work that baby. :D

Yes mate! totally agree.
I've been doing more cardio than ever ;)
Lost 3KG in 1 month, so far. my goal is to lose 2 more KG. i know i could lose more, but i want to save as much muscle as i possible can, so im slowly cutting :)

Fandango
05-02-2014, 08:38 AM
then maybe you have monster legs?
My legs are good, but so is my back and my shoulders.


You should come work out with me :D

At the height of my last bulk i was up to 95kg bulked.

I started to shred in Late November and i'm now 82 KG fully shredded :)

#focus ;)

I'm 85kgs now, shredded as fuark

seh
05-02-2014, 12:46 PM
Lets all get shredded ;)


2nd May - Friday - Chest, Shoulders & ABS


Front Cable Chest Flies - 8 reps - 8 sets (30 secs rest between sets, not super heavy, heading for maximum pump)
Decline Chest Barbell Press - 20~20~12~8 reps - 4 sets (Short rest periods, increasing weight)
Incline Dumbell Chest Flies - 12 reps - 4 sets

Standing Dumbell Shoulder Press - 10 reps - 4 sets
Single Shoulder Side Raises - 10 reps each side - 3 sets
Machine (Pec Deck) Rear Delt Flies - 15 reps - 3 sets
Barbell Wide Grip Rear Delt Rows - 12 reps - 4 sets

Leg Raises - 20 reps - 4 sets
Obliques with Cables - 15 reps each side - 3 sets

seh
05-05-2014, 11:38 PM
5th May - Monday - Legs


EXERCISE 1: Squats
Reps: 10/8/6/4
Rest in between sets: 180 sec.

EXERCISE 2: Leg Press
Reps: 10/8/6/4
Rest in between sets: 120 sec.

EXERCISE 3: Stiff Leg Dumbbell Deadlifts
Reps: 12/10/8/8
Rest in between sets: 90 sec.

EXERCISE 4: Leg Extensions
Reps: 12/10/8/8
Rest in between sets: 90 sec.

EXERCISE 5: Hamstring Curls
Reps: 15/12/10/8
Rest in between sets: 90 sec.

Defy
05-27-2014, 05:50 AM
Gonna use some of these exercises thanks :P, keep up the good work though !