Ah, so it's kinda similar to what I'm doing. Albeit, a lil different.

I usually do

1st = heavy set
2nd = base set
3rd = pump set

What were u doing? Yawn? sleepy?

Personally I prefer doing it with a ezbar, but that's just me. The way I setup is unlock my hips and knees, bend over to my desired angle (I'm mostly doing yates row). I made sure I feel the stretch on my hamstrings, this will put the pressure away from spine and use hamstrings as the stabilizer. I then begin my movement by visualizing pulling my elbows up towards my torso. I do not think about my forearm, they're just hooks gripping the bar.

If you can manage, pinch your shoulder blades together and hold for half a second (pause reps) this will make it a lot harder. I've previously watched and read a lot of information on this, but the hamstring part fixed my strained back issue. If you're going heavy, use a belt. Better safe than sorry.

Clean bulk then.

That's shit. Try reading some of sifu's logs or go find a good program on bodybuilding.com

wut? u asked for suggestion, I suggested. You said pointless.

wut?

This post has been edited by GameFr3ak: Nov 27 2013, 08:30 AM

What do you guys think of DB flys?

Some say useless some swear by it. I've personally tried doing them, I don't feel shit. A lot of tension on my arms/front delts. I tried cable crossover, not bad but don't think I could go very heavy on this as I feel them more on my arms as I go heavier.

So you agree that DB flys is useful?

video please

I'm not even going heavy. I just don't feel it even if I go with just 8s. Prolly my flexibility sucks or my body doesn't react to that...

Hey guys, would like some supportive words from you guys, if that's okay. I've started tracking my body progress since June and as of October, I've gained like 2.3kg or so of lean mass(on paper) and of course a fair amount of fat. I started upping my protein intake on mid september from shakes.

However, I've took some photos on June and also yesterday. I compared the photos and I'm a lil disappointed and discouraged. It looks like as if I've gain quite a lot of fat around my stomach and I can hardly see much changes on my overall frame.

How much fat do you guys have per day? I've been told that my fat intake could be higher.

This is my intake usually 2,004 calories, 221 carbs, 50 fat, 158 protein

Is 2.3kg of lean mass actually visible? or only when I cut down? (High BF, 23% or so)

This post has been edited by GameFr3ak: Nov 29 2013, 09:49 AM

When I tracked back the weights that I was doing, I really did gained some strength..

Bench press

Started from 2 sets 8x35kg
Now 4 sets of 52.5kgx8, 55kgx5, 57.5kgx3, 52.5kgx5

I guess I should just buy a digital scale and track my cutting phase and ditch that body stats tracking...

My first cutting phase breh.. I dunno how much of a deficit I need for my body to start reacting

my bulking calories was only at 2100-2200 calories, and I was gaining 4 lbs or so per month. If I have a deficit of 500, wouldn't leave me with just 1600 or so? Won't be too low? Today is my first day of my cuttin phase, I calculated my main meals, the total should be as follows.

1,864 calories, 128 carbs, 54 fat, 221 protein

Protein is a bit on the high side I guess...

Thanks for the info man. I planned on keeping track every week.

Yeah I think that's kinda low but with that amount of calories, I'm still gaining... I hit 77kg today.

175 ~

I just checked today, I gained 2kg within a month.. heh but I'm starting a cut now

I think I've overestimated my metabolism. I think I consume way less than I thought. I think it's <2k calories and I'm gaining 1kg+ per month. I'm gonna cut out pasta entirely and I'll be at around 1500 calories or so.

Gotta find a spot to add in some fruits.

I did my first ever lat pull down last time, sore for a week. I can't lift my arm up to even scratch my head. My lats got tight up like a uptight ho.. still I went and do it anyway on my next session... endure the soreness



This post has been edited by GameFr3ak: Dec 6 2013, 03:24 PM

Naw man. It's just that the muscle got shocked. Previously I got my crazy soreness at only 40kg lat pulldown. I'm now doing 80kg and I rarely get DOMS. Only feel it when I tried to flex..

I think you forgot your question?