Quote: (04-06-2012 02:06 AM)Biz Wrote:  

you need a workout split bro

With the spring and summer coming and more HH and Dates than during the winter, I split up my arms. I work Shoulders and triceps and legs and biceps leaving me four days in the gym instead of five.

Functional strength is great and all, but girls can't run their fingers over functional strength. If you're into fighting or getting your Bruce Lee on, great, but you can't deny that being jacked gets you positive attention from ladies.

Lookin thick, solid, tight. Notice some gyno (particularly last pic), has that been a problem for you? Noticed your rapid weight gain, good job, dat dere cell tech (no hate).

VK you're beast! I'm 5'10, 160, you're an inspiration.
I'm having trouble gaining weight, think I might get that mass tech if you vouch for it.

Mind if I ask what your numbers are?
Bench press, squats and deadlifts?

Quote: (04-06-2012 10:02 AM)Gixxermuscle Wrote:  

Lookin thick, solid, tight. Notice some gyno (particularly last pic), has that been a problem for you? Noticed your rapid weight gain, good job, dat dere cell tech (no hate).

I'm not sure if it's a real "problem" or just how I am to be honest with you. Sometimes I feel it's because I don't do enough decline or dips, noticed it more when I wasn't lifting like that's just where all the fat went.

Also I do mes with Methyl-D LG science and cycle with anit estrogen blockers like Formadrol extreme... but that's only for 8 weeks straight no more no less during the summer.

I'm going to go to a doctor soon and see if it's anything to really be concerned about or if it's kind of normal I mean fat has to be stored somewhere in my body and that may be one of the places.

Quote: (04-06-2012 10:10 AM)Walnuts Wrote:  

VK you're beast! I'm 5'10, 160, you're an inspiration.
I'm having trouble gaining weight, think I might get that mass tech if you vouch for it.

Mind if I ask what your numbers are?
Bench press, squats and deadlifts?

NP
Don't know if you're asking about maxing or what I do regularly but Bench at the end of my work out I go for 315 for five

Squats at the end of the last two sets I did 315 for three (legs were my weakest point and it took a long time to get there during this 14 weeks.

Deadlifts at the end 295 for 3 ( again legs are my weakest point but took 14 weeks to get to that much for me)

That's very impressive, I didn't think that someone who's 5'10 could push those numbers but now you've given me hope.

I feel like I've hit a plateau with my bench press. I was stuck at 200 max for 2 months and now I feel like I couldn't even do that. Maybe it's the change of gym but I just don't feel like I have strength and energy when I'm working out. I ordered a tub of jack3d to see if it gets my energy back.

As for hitting the gym 5 times a week; weren't you absolutely fucked at the end of the week?
How did you combat the muscle strain/tightness? Edit;soreness.

My shoulders are weak. I've been doing a full body, 10 exercise, every other day workout. I wanted something I would stick to for 3 months then start a new routine. Your routine is great. Next month I think I'll switch to it. I'll do a before and after and let you know whats up. I'm 5'6 163 right now. Anymore weight and I have to get taped because the military standards haha. I'm at 9% body fat right now so your workout plus cardio and I'll be straight. Appreciate the thread.

Great stuff. I like the angle you took in the story. It's very true that tons of variables exist for lifting, it's not one size fits all for sure. It's crazy you started more or less at my old weight but I was a scrawny piece of shit.

My issue is my joints. My wrists, hands, knees are all fucked from football and it limits how hard and heavy I can push.

+1 for being a nija bredren also. Our genetics do help a lot lol!

Quote: (04-06-2012 09:54 AM)Virgle Kent Wrote:  

Quote: (04-06-2012 01:35 AM)RaulValdez739 Wrote:  

Is it okay to work out all the parts of the body in one day(Chest, Back, Arms, legs on Monday and repeat Wednesday and Friday) or is it better to do a section of the body a day(Chest on Monday, Legs on wednesdays, Arms on Friday) ?????

actually just depends on what you have time for and how your week looks. I think there are limits to how far you can push your body for size if you do all your body parts in one day. For instance you're not supposed to spend more than and hour and 45 minutes in the gym total right. So what would give you bigger gains all around spending that whole time working out your whole body or the same amount of time on a specific body part?

Well right now i am doing the former and its been pretty good.

Vk was this you in the GYM lol

Quote: (04-05-2012 08:42 PM)MikeCF Wrote:  

Good stuff.

You had a great frame.

You look big at 155!

Yeah, my thoughts exactly.

You've got a good frame -thin waist, and I'm guessing thin wrists as well, which would make your arms look huge as long as they have muscle on them. I'd have to be around 190-200lbs lean to look as good as you do in the after pics (right now I'm hovering around 197, not as lean as I'd like to be).

Good shit, man.

My current split:

Mon - Chest / Abs / Calves
Tues - Legs
Wed - Shoulders / Back (Supersets)
Thurs - Arms (Supersets)
Fri - Chest / Abs / Calves
Sat - Rest
Sun - Rest

Current split was well thought out, need to UP my lagging bodyparts , in order - Chest, Abs, Calves

Sat / Sun rest is due to work schedule

Began this workout this past week and I am dead to the world....tough as fuck, couldnt get out of bed yesterday but it will pay off...I've done it before.

Need to pick up some glutamine and joint support ASAP

Quote: (04-05-2012 09:25 PM)Virgle Kent Wrote:  

Quote: (04-05-2012 09:05 PM)BCZalgyris Wrote:  

Quote: (04-05-2012 08:47 PM)raliv Wrote:  

Gotta have the dream body to live the dream life.

Hm, for someone who only lifts heavy weights you seem to be really cut up! Do you do much cardio?

Nope not really, right now just jump roping once a week a few times. During spring and summer I'll Incline walk to a slow jog on the treadmill for 10 minutes that's about it.

I'm Nigerian, got lucky with the genetics and fast metab

Damn these Nigerians!

First of I would like to commend you on your blog, some good reading.

I noticed your gyno and your abs right off the bat. As you gained more weight you got better abs. I think you should do more cardio to cut up your abs and give your body a more defined look. For the gyno you should maybe try some different chest exercises, do you do flyes?

How are your legs? Do not overlook this part of your body, in fact some say it is more important than the upper body.

If it's truly gyno (either pubertal or brought on by prohormones/steds), chest isolation exercises won't help. The OP could try a good letrozole protocol. If that fails, the only option is surgery.

D.

Superb discipline VK, with that focus all the other parts of game will fall right into place in quick sucession.

Quote: (04-07-2012 09:55 AM)rudebwoy Wrote:  

First of I would like to commend you on your blog, some good reading.

I noticed your gyno and your abs right off the bat. As you gained more weight you got better abs. I think you should do more cardio to cut up your abs and give your body a more defined look. For the gyno you should maybe try some different chest exercises, do you do flyes?

How are your legs? Do not overlook this part of your body, in fact some say it is more important than the upper body.

The Abs are the easiest part for me, I do abs maybe four times a week but in the first picture I hadn't been in the gym in close to two months so that's not a problem. Also during my Mass phase I don't do cardio. Cardio will start durring Spring and through summer. Incline walking and also light jogging two to three times a week along with jump rope and hitting the heavy bag.

As far as the gyno goes, seriously I've always had it. If you look at the first two pics it's not bad at all. The last pic when I try to flex it shows more because again that's the only place on my body where it seems fat goes. But honestly I'm not ashamed or embarrassed to take my shirt of in public in the least, I don't see it as a problem and I've seen guys who do roids with WAY WORSE. (I've never done roids thanks god). Not one woman in my life has ever complained so as long as that doesn't happen, I'm good, not going to waste thousands of dollars on something that doesn't bother me mentally or effect my game.

Sorry if I sound like a dick, I'm not trying to just explaining how I feel.

Lastly. Legs are very important to me. First I added deadlifts and calves to my back workout on Mondays. Then I moved my legs/arms split to just a straight hour and forty five minutes of pure legs. The only thing is again I'm Nigerian, my calves will never be "huge" but squatting 315 for two sets of three was a personal goal of mine and I think I can get to 350 by summer. I'd be proud of that with the legs Ive got.

Quote: (04-06-2012 01:44 PM)Walnuts Wrote:  

That's very impressive, I didn't think that someone who's 5'10 could push those numbers but now you've given me hope.

I feel like I've hit a plateau with my bench press. I was stuck at 200 max for 2 months and now I feel like I couldn't even do that. Maybe it's the change of gym but I just don't feel like I have strength and energy when I'm working out. I ordered a tub of jack3d to see if it gets my energy back.

As for hitting the gym 5 times a week; weren't you absolutely fucked at the end of the week?
How did you combat the muscle strain/tightness? Edit;soreness.

Not really. Again I've been working out for close to 12 years so there's a conditioning that comes to it. I think though when you're doing a different body part it's easier and there's less fatigue on your whole body rather than working your whole body at the same time. Done once a week, you get to push that single muscle group to the breaking point and have a whole week to recover. Also notice how 3 to 4 weeks in a row I take one week off completely off. During the summer sometimes two weeks in a row off.

Quote: (04-07-2012 11:02 AM)Virgle Kent Wrote:  

Quote: (04-07-2012 09:55 AM)rudebwoy Wrote:  

First of I would like to commend you on your blog, some reading.

I noticed your gyno and your abs right off the bat. As you gained more weight you got better abs. I think you should do more cardio to cut up your abs and give your body a more defined look. For the gyno you should maybe try some different chest exercises, do you do flyes?

How are your legs? Do not overlook this part of your body, in fact some say it is more important than the upper body.

The Abs are the easiest part for me, I do abs maybe four times a week but in the first picture I hadn't been in the gym in close to two months so that's not a problem. Also during my Mass phase I don't do cardio. Cardio will start durring Spring and through summer. Incline walking and also light jogging two to three times a week along with jump rope and hitting the heavy bag.

As far as the gyno goes, seriously I've always had it. If you look at the first two pics it's not bad at all. The last pic when I try to flex it shows more because again that's the only place on my body where it seems fat goes. But honestly I'm not ashamed or embarrassed to take my shirt of in public in the least, I don't see it as a problem and I've seen guys who do roids with WAY WORSE. (I've never done roids thanks god). Not one woman in my life has ever complained so as long as that doesn't happen, I'm good, not going to waste thousands of dollars on something that doesn't bother me mentally or effect my game.

Sorry if I sound like a dick, I'm not trying to just explaining how I feel.

Lastly. Legs are very important to me. First I added deadlifts and calves to my back workout on Mondays. Then I moved my legs/arms split to just a straight hour and forty five minutes of pure legs. The only thing is again I'm Nigerian, my calves will never be "huge" but squatting 315 for two sets of three was a personal goal of mine and I think I can get to 350 by summer. I'd be proud of that with the legs Ive got.

wtf you just said in an earlier post that you mess with LG sciences Methyl1-D........thats a prohormone......................................................................​............................................................

Quote: (04-07-2012 11:02 AM)Virgle Kent Wrote:  

Lastly. Legs are very important to me. First I added deadlifts and calves to my back workout on Mondays. Then I moved my legs/arms split to just a straight hour and forty five minutes of pure legs. The only thing is again I'm Nigerian, my calves will never be "huge" but squatting 315 for two sets of three was a personal goal of mine and I think I can get to 350 by summer. I'd be proud of that with the legs Ive got.

Being Nigerian doesn't stop you from having big legs, I know tons of Nigerians that have yams for calves and huge slabs of muscle for quads.

Quote: (04-08-2012 09:51 AM)alecks Wrote:  

Quote: (04-07-2012 11:02 AM)Virgle Kent Wrote:  

Quote: (04-07-2012 09:55 AM)rudebwoy Wrote:  

First of I would like to commend you on your blog, some reading.

I noticed your gyno and your abs right off the bat. As you gained more weight you got better abs. I think you should do more cardio to cut up your abs and give your body a more defined look. For the gyno you should maybe try some different chest exercises, do you do flyes?

How are your legs? Do not overlook this part of your body, in fact some say it is more important than the upper body.

The Abs are the easiest part for me, I do abs maybe four times a week but in the first picture I hadn't been in the gym in close to two months so that's not a problem. Also during my Mass phase I don't do cardio. Cardio will start durring Spring and through summer. Incline walking and also light jogging two to three times a week along with jump rope and hitting the heavy bag.

As far as the gyno goes, seriously I've always had it. If you look at the first two pics it's not bad at all. The last pic when I try to flex it shows more because again that's the only place on my body where it seems fat goes. But honestly I'm not ashamed or embarrassed to take my shirt of in public in the least, I don't see it as a problem and I've seen guys who do roids with WAY WORSE. (I've never done roids thanks god). Not one woman in my life has ever complained so as long as that doesn't happen, I'm good, not going to waste thousands of dollars on something that doesn't bother me mentally or effect my game.

Sorry if I sound like a dick, I'm not trying to just explaining how I feel.

Lastly. Legs are very important to me. First I added deadlifts and calves to my back workout on Mondays. Then I moved my legs/arms split to just a straight hour and forty five minutes of pure legs. The only thing is again I'm Nigerian, my calves will never be "huge" but squatting 315 for two sets of three was a personal goal of mine and I think I can get to 350 by summer. I'd be proud of that with the legs Ive got.

wtf you just said in an earlier post that you mess with LG sciences Methyl1-D........thats a prohormone......................................................................​............................................................

Yeah I've messed with Prohormones twice, I guess a lot of people lump that and steriods into the same category and some don't. I wasn't trying to draw straws though to each their own. But my point is I've seen a lot worse in terms of gyno

@Virgle Kent

I'm just wondering, do you drink? I'm going through this realization that keeping fit and growing muscles moves in the opposite direction of having a bohemian lifestyle and being a drinker. I find it very hard to reconcile the two, as I see it, it is nearly impossible.

I can either go out like 3-4 times a week and mess my workout routine (by being very tired from lack of good sleep) AND having that extra calorie intake because of the alcohol, while playing the numbers game and having more chances with the ladies.

OR I focus heavily on my routine while developing good habits but going out considerably less (I've been going out like once maybe twice a week recently, and I am in essence a night gamer) with minimum alcohol intake if at all (meaning I don't get any buzz, meaning it takes much longer, sometimes at all to get "in the zone", the right mood).

Somehow, while you are focusing on your workout and start seeing results, you get more confident and balsy. Yet, for me it just takes a night (really) of going off the charts by having some, or more than some drinks than I ought to to feel a massive difference on the next day. I basically wake up feeling like a blob.

Alcohol is the nemesis of working out.

Do you have a say on this?

Quote: (04-05-2012 10:40 PM)Brian Wrote:  

Quote: (04-05-2012 08:42 PM)MikeCF Wrote:  

Good stuff.

You had a great frame.

You look big at 155!

yeah i think he's underestimating himself at 155, he's still a big dude at that weight.

I agree haha

Quote: (04-08-2012 09:41 PM)Amour Fou Wrote:  

@Virgle Kent

I'm just wondering, do you drink? I'm going through this realization that keeping fit and growing muscles moves in the opposite direction of having a bohemian lifestyle and being a drinker. I find it very hard to reconcile the two, as I see it, it is nearly impossible.

I can either go out like 3-4 times a week and mess my workout routine (by being very tired from lack of good sleep) AND having that extra calorie intake because of the alcohol, while playing the numbers game and having more chances with the ladies.

OR I focus heavily on my routine while developing good habits but going out considerably less (I've been going out like once maybe twice a week recently, and I am in essence a night gamer) with minimum alcohol intake if at all (meaning I don't get any buzz, meaning it takes much longer, sometimes at all to get "in the zone", the right mood).

Somehow, while you are focusing on your workout and start seeing results, you get more confident and balsy. Yet, for me it just takes a night (really) of going off the charts by having some, or more than some drinks than I ought to to feel a massive difference on the next day. I basically wake up feeling like a blob.

Alcohol is the nemesis of working out.

Do you have a say on this?

I feel you 100% on that, I definitely feel the affects of alcohol the next day, due to lack of sleep and hangover, and this really impedes my workout lifestyle.

Even if I make into the gym the day after drinking/partying, I'm never 100% and I tend to not be able to lift heavier or even the same as my previous workout.

I'm pretty much only going out 1-2 nights a week too, I try to lower my alcohol intake, but like you I am a "night gamer", and drinking definitely helps put me into the zone, where I am confident, fearless, and aggressive.

I think with everything in life, it's about finding the right balance, party too much and you're not going to be feeling as healthy and as fit. Being too fitness minded and not partying at all, you're going to miss out on fun nights and bangs with chicks you'll meet at night venues.

A lot of this has to do with getting older, which sucks.

Quote: (04-06-2012 12:39 PM)Virgle Kent Wrote:  

Quote: (04-06-2012 10:10 AM)Walnuts Wrote:  

VK you're beast! I'm 5'10, 160, you're an inspiration.
I'm having trouble gaining weight, think I might get that mass tech if you vouch for it.

Mind if I ask what your numbers are?
Bench press, squats and deadlifts?

NP
Don't know if you're asking about maxing or what I do regularly but Bench at the end of my work out I go for 315 for five

Squats at the end of the last two sets I did 315 for three (legs were my weakest point and it took a long time to get there during this 14 weeks.

Deadlifts at the end 295 for 3 ( again legs are my weakest point but took 14 weeks to get to that much for me)

I'm surprised your deadlifts are that low. I only lifted for a year I'm almost at your deadlift. I find it hard to believe you lifted 12 years and only can deadlift 295 for 3 reps. I'm assuming you only added deadlifts just now because that is the only explanation.