Zero2hero2013 -
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your legs kick *kitten*
that is all.0 -
Hey mate i was just looking over your workouts and was just wondering how you have such awesome legs for someone not lifting very heavy?
all my leg lifts are all 110kg plus and my legs look like ****.
got any hot tips for me?
cheers buddy
silv0 -
i would imagine its because he does high volume work for hypertrophy and you do lower volume work for strength. I also believe Zero used to be quite big, so he'll have bigger legs from carrying that excess weight all his life0
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i would imagine its because he does high volume work for hypertrophy and you do lower volume work for strength. I also believe Zero used to be quite big, so he'll have bigger legs from carrying that excess weight all his life
I know this feel. Although my quads are slightly lacking i am pretty happy with my fat man calves.0 -
i have been thinking the same thing, but i have noticed something which is bad but apparantly did something. i always go to low on my squats, so my knee will be bad hence why i have been working on the form.
also when i did that pose it was first thing in the morning, my legs were already messed up from the day before and i just tensed really really hard lol. almost got cramp.... i dont think il get a repeat of this anytime soon to be honest although i am curious to know what it will look like with lower bf% im guessing thats around 12% their.
if anyones interest here are my actual stats:
187.8kg weight, 187cm height, just shy of 6ft, 42-43'' chest, 35'' waist, 39'' around the widest point of my hips, bicep L 14'' R 14.4 but considerable fuller, thigh L 24'' R 24.6''
Todays Training: walked 1.5 miles0 -
your legs kick *kitten*
that is all.
^^ that!!!
also, nice work incorporating all the walking - i'm always impressed with the extra calorie burn i get every weekend just from walking around all day instead of sitting at a desk for 7+ hours (easy to track this since i wear a Bodymedia and it tells me my steps and calories burnt).0 -
very interesting. LOL at the thigh cramps! I wouldn't say the volume of leg work is "that" high though.
I did 18 reps at 82.5% (152.5kg) on Monday as part of a strength program. Warm up sets is a total of 40 reps from 50kg to 145kg.
Do you do any cycling zero2hero?0 -
nah i dont do any cycling mate, when i was at my largest fat wise i had 23 and 23.5'' legs. with fat hanging on the inner thigh, loads of it.... guess it genetics thats givem the shape.
random question,sitting my legs are full at first my girlfriend thought i was tensing them untill i said thats normal, this is normal right?0 -
sorry, I don't understand the question. What do you mean "full"?0
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almost like they are tense when they aren't , and this is 24/70
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I'd say that's just because of how lean you are then.
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just wish all my body is as lean, i think if i lose all the fat once, it will re distrubute better when i gain it again.
im basing this idea on the fact that your hormones control where the fats goes, and raised insulin etc due to eat very bad junk food for ever before i started would of made alot more food go on to y belly,
would this theoury work?
strip of all the fat gained while eating badly, then eat clean while gaining weight and it can re distrubute more evenly?0 -
I'd like to know the answer to that question too! The fat seems to bee hanging on to the legs a the front of my abdomen across the navel area.0
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Would be good but I don't think it works that way. Once you gain a fat cell it can never be lost (without liposuction) but it can be reduced to basically nothing.
I used to be very large and now I have the stubborn lower ab fat like most guys. From my "clean" bulking experience (eating at a moderate surplus aiming for 2lbs/month gain), my accumeasure caliper readings barely changed at chest and thigh but abs went from 10mm to 17mm. So for me, I still get the fat there first and lose it there last.0 -
done 2 2 miles walks during week but very busy at work and had to stay late so couldnt get to the gym on wednesday
todays training@
bench press: 60kgx10, 70kgx5 80kg x 3 60kg x 10, really struggled with this today. decided as from next week i am going to aim to lose 1lb a week rather then 1.5 currently.
squats: 1x60x10 1x80x10 1x90x7
deadlifts: 1x130x5 1x150x3 1x170x1. 1x190 failed, 1x130x3
dumbell shoulder press, 3x8x17.5 kg each dumbell
cable cross overs: 3x10xsetting 5, 2x20xsetting 2
bench press, 1x20x20kg 1x15x40 1x20x30kg 2x5x60kg
chin ups, hands facing sideways 2x7x bw 88.5kg clothed and food weight approx at time
squats 1x20xx20kg, 1x10x50kg 1x10x60kg 1x15x50kg
bent overs rows 3x10x60kg
fin, absolutely drained now, just about to have a 700 calorie protein shake,1x60g mass gainer for carbs and protein,1x30g sci whey protein, boost protein content and 500 ml of milk coz it tastes good and adds all good stuff lol.
hopefully do a mini circuit sunday morning, inclusing some 18kg explosive cardio squats, 18kg double handed front facing arm raises, 18kg bent over rows, incline push ups (the ones with your hands by your pecs and elbows tucked in) with feet on top of bed for added core training. 6kg dumbell shoulder press. and ofcourse situps and crunches. got the gf joining me so gonna put her through her paces lol.
hope you all have a good weekend!0 -
Yeah, i think your deficit has been overly aggressive. Have you been sacrificing carbs mostly to make your calories?0
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pretty much. .
i think i am going to aim for 130g of protein, 60g of fat and the rest carbs now onwards, aim for around 2 before gym , should be safer on the retaining muscle front.0 -
that's pretty low protein for you're weight and strength training IMO. I aim for 155g minimum but typically closer to 200g and I'm around 80kg now. But if it works then stick with it 0
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What Chris Said, if you've gone low cal, you may have already sacrificed a bit of mass, better to over consume than under consume protein!0
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tweaked my calories and macros now, gonna see if i can hit 170g protein daily, while eating 2000 cals.0
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todays training
decided to start stronglift 5x5 from the begining.
todasy training, sigh....
squats 5x5x 40kg whoop whoop lol
overhead press, 5x5x20kg yay
deadlift 1x5x80kg
finished within 25 mins so then did
10 mins on the row machine, did 2100 metres
10 min incline walking on treadmill steepest setting at speed 4.5 got the sweat on
3x15 crunches
fin
made up for the weights by doing cardio probably not a bad thing at all, next 5 weeks il subsidise the lack of weight with extra cardio. maybe il even try running :-)0 -
Are you starting SL or Madcow or something?0
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decided to start stronglift 5x5 from the begining.
im confused foxy, you replied to my post yesterday about starting sl, and agreed starting from the begining was a good idea.0 -
Strong lifts! ahh, did that, I'm glad I'm done with it. Missed variety. Good luck with it though. 0
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Yeah, if you can make progress on 5x5 programmes, they're definitely worthwhile! Im just really forgetful0
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todays training,
intended to do 5x5 but drifted heavier lol.
squat 5x5x50kg slow ups and downs and held for 3 seconds at bottom.
deadlifts,, my friend was there lol. 1x5x140kg, 1x5x150kg
bench press, drifted here lol/
1x5x40kg
1x5x50kg
1x5x60kg
1x5x70kg
1x3x80kg not perfect but ok
1x12x50kg
1x12x40kg superset from 50kg.
bent over row barbell
5x5x37.5kg
1x3x67.5kg
15 mins incline walk on tredmil
fin0 -
3 mile walk to work,0
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did 3 x15 inclnie press ups, 15 was the max i could do, my feet were up on my bed which is a divan base so quite high, id say my *kitten* was just above my shoulders when i start in terms of height off floor. also tried it with some addidas press up bar, raises you about 2'' off the floor and all the weight end up on your wrists as your holding onto a bar. i think it will be good training for my forearms , grip and wrists, going to keep gently pushing and resting when they are aching in hopes it toughens them up. my biggest hurdle on the deadlift is the grip, i can get 210kg up for one on a good day now but only with straps, managed a 1x5 at 140 and 150 the other day but it makes my knuckles ache for days after. not sure what the best plan of attack is. struggle through hoping my grip gets better as the weights get heavier.
think i need some help on deciding what i want to do when i bulk, all i know is i want to achieve good gains this time while minimising fat accumalation.
if anyones up for chatting about it that be awesome!
aiming to train between monday and friday at the gym and a light workout if needed at the weekend using home weights and body weight exercises, very little weight available0 -
Drop the straps ASAP, buy chalk. The more you use the straps, the more dependant on them you become
Dead hangs, farmers walks, Heavy Shrugs, If you do lunges, then DB lunges, and Kroc Rows (Bent over DB rows). If i had to attribute any lift to fixing my grip, it'd be Kroc rows.0 -
Best thing for grip has always been.....deadlifts..., lol.
Also stiff leg deadlift without straps. That one works your grip like nothing else. The constant tension is ridiculous.
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And yeah farmers walks go without saying.
Another thing, I do all my deadlifts with double overhand until I can't, then I switch to mixed grip, which for the moment feels limitless, lol. Can generally get a couple reps at 165 with normal grip.0
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