Splints voyage to 100kg

splinter

Right update time!

Current stats
184cm (6.05ft)
77kg was 74kg 5 weeks ago
15% bf (I reckon)
Mode = Bulk

Training has been going really well recently! Im doing weights about 4 days a week! And im training pretty hard most of the time!

I deffo need to push more though and really push myself to the max, which I dont feel im doing enough of!

Im lifting the heaviest weights ive ever been doing!

Really need to add cardio into my training, I reckon 2-3 times a week should be fine as im bulking, just to try and keep the body fat in check! And also to help with strength gains and to help the good ole heart!

Im eating pretty descently on week days where i very between 5-8 meals a day.

Im avoiding all drinking on weekdays as im training most of the time.

However on weekends thats my going out times and I allow myself to drink on fri/sat.

I often train on sat and sundays as well!

Will update more!

Peace n Grease
Robbie

splinter

How things go at the moment.

Ive gotten taller in a month lol......
185cm (6ft1)
76KG
13% I reckon
Mode = bulk/off lazy days as well all do

Well I been training rather well over summer.

Ive seriously cut down the drinking to a max of 2 days a week. This will be dropped to about 1 pretty soon, and im gonna do a 1 month no drinking w/milk thistle month soon!

Im lazy on the cardio I maybe do 1-2 runs in the morning in the park.

Weights wise things are going well.

Im hitting gym 4 times a week.

Routine goes a little something like this
Sunday = Back/Triceps
3 Sets Lat Pulldowns
3-4 Sets Deadlift
3 Sets of either cable rows/t-bar rows/db rows

3 sets close grip bench press
3 sets skull crushers

may do some cable work instead so id get rid of one of those exericses.

Monday = Legs
3 Sets Lying Leg Curls
4 Sets squat
3 sets hack squat
3 sets calf exercise (whatever im feeling)

Tuesday = Chest/biceps
3 Sets flat bench
3 sets incline bar/db press
3 sets flies/cables/decline exercise

2 exercises at 3 sets each, doesn't matter what with biceps its all genetics anyways
so bicep curls/preacher curls/hammers/cables even throw in concentration curls
may do incline bicep/hammer curls

wednesday =rest

thursday = shoulders/calves(sometimes), i believe in more exercises for this body part
3 sets db press
3 sets db front raise
3 sets db lat raise
3 sets upright rows
3 sets bent over lat raises
3 sets shrug


Food wise.

On a good day ill eat pretty well.
Multivitamins + Flaxseed Oil Caps

Total of 500g chicken split over 3 meals, and enough rice lol!

Meal 1,
3-4 wheetabix + whey shake + creatine + dextrose and ill throw in a banana

Meal 2,
Chicken + Brown basmati rice, salad + healthy beans thrown in

Meal 3,
Chicken + Brown basmati rice, salad + healthy beans thrown in

Train + Lucozade sport drink

Meal 4,
PWO Shake, Extreme Performance Whey + Creatine + dextrose

Meal 5,
Chicken + Brown basmati rice, salad + healthy beans thrown in

Meal 6,
Tuna + Noodles, or bread and cottage cheese, generally something worthwhile

Meal 7,
Extreme Performance Whey w/milk + banana

Bed

Lifts go much better

Stop pussy footing around on smith squats and now been doing free weight squats. was only doing 60kg squats now ill warm up on that and maybe finish on around 125kg

deadlifts go well averaging around 90kg going upto 120 for a couple of reps, gonna gun for more pretty soon!

gonna be going on an animal m-stack pretty soon just for 21 days, will post to say how that goes!

peace n grease
splint

splinter

Been training very well and dieting pretty alright on the whole!

im up to 81.5 kg

so thats 5.5kg bulked up so far, im gonna keep bulking until april of next year where I hope to reach about 90kg

not doing any cardio (I know I know)

body fat looks about 14-15%

might proud with how im doing, and shall keep going strong

Ali M

LOL!!!!!!!! some of the top pro's use the smith machine for squats mate, as it can help put more emphises on the hams and glutes. Also the smith machine allows for better form.

Always do what you feel suites you best, simple really.

Young Gun

The smith machine is the worst piece of equipment known to man. Its utter utter shit. It doesn't allow for better form in fact its the total opposite and absolutely ensures poor form as its a totally unnatural and restricted movement.

For example you bench press in an arch not a vertical line. Its also a nice short cut to injuries. The unnatural movement and the 'support' reduces the development of stabilising muscles. When you then proceed to a more natural movement your body has not developed adequately to cope. A quality weightlifting exercise mimicks a natural movement, the biggest criticism of upright rows for example is that they do not. Please don't use the smith machine.

splinter

I hardly use the smith machine nowadays, the 2 I have at my gym are somewhat angled.

But again, I rarely use the smith nowadays.

Pretty much free weight all the way!

Tall

Interesting post from YG.

I don't like upright rows with a barbell as they hurt my wrists - doing them with a cable or dumbells however was fine.

I used to Smith Squat as there was no access to a Squat Rack at the gym.

Both Ali and YG were correct in their own way. You can get a correct ROM on the Smith and it can be used to good effect when done properly, but the ROM is different to Free Squatting.

Don't forget - the Leg Press is very much an up-down movement.

I can do 160kg for reps on the Smith, and 192kg for a double, but I'm currently struggling with balance at 160kg when Free Squatting.

Machine work in my opinion is definitely different to free weight / bodywork work.

Its almost as if you can just get better on a given machine without making vast amounts of progress on the Free Weight / Bodyweight exercises.

Where as if you train the Free Weight / Bodyweight exercises you should also increase your ability on the given machine.

Lat Pulldowns vs Chins being a prime example.

To combat the up-down of the Smith they invented the Jones: Bodycraft*Jones Lateral Smiths Machine - Multigyms - fitness equipment at Powerhouse Fitness

Young Gun

ROM and correct form are very different.

You can do a heavier weight for a fuller range of motion on the smith but what does that tell you. Your stabilising muscles have developed no where near as well and you now cannot balance with 32kg weight less than your smith weight. Thus your core isn't strong enough to be squatting that and your overall development has not been as good.

A leg press is a straight pushing movement and mimicks a natural movement much more so than a smith squat. But I take your point which is why I don't do them

crazycal1

imo smith machines suck for most exercises...

einsteins mind was the key to all things...to understand more than to know.

www.extremenutrition.co.uk

Tall

Fully agree with the above. Which is why I joined a new gym just to train legs as they had a squat rack

Saying that the 160kg balance issues are when I've gone below parallel - I feel as though on the 'drive' upwards I'm going to fall backwards.

Think I've said it before, but when I do squat, I'm trying to squat as deep as possible (almost ATG, but not quite) without worrying too much about the weight involved and going for reps.

I'll get Pikey to see if he can spot any obvious errors in my form tomorrow.