Zero2hero2013

todays training 1km rowing machine 4m 18s 1x10x70kg deadlift 3x10x110kg ( slightly too heavy but completed all sets to good form, just killed me after) bent over row 3x10x50kg very happy considering back fealt broken lol lat pull down perfect form 3x10x100lbs leg curls 3x10x59kg facepulls setting 10 x10 setting 12 x10 x 2…

todays training walk to run, 5 mins total starting at speed 6-upto speed 14 for the last minute bench press 1x10x50kg 3x10x60kg good form leg press 1x10x250,310,350,390 incline dumbell chest 3x10x22.5kg leg curl 3x10x59kg leg ext 1x10x49kg,1x10x69,1x10x79kg cable crossovers 1x10xsetting 3 1x10xsetting 4 1x8xsetting 5…

doing awesome as always!

todays training, 1km rowing machine, 4 mins warm up, 2x8x100kg deadlift 1x5x120kg 1x3x140kg nice way to break back into deadlifts standing cable row 3x8-10xsetting 8 lat pull down 87.7x10 100x10x2 seated row 100x8x2 112.5x8 5 mins incline speed walking 15 leg raised crunches, 15 stability ball leg raisers 30 second plank…

my girlfriends actually got that book :-) havent read it though, im just going to keep focusing on my cardio for the next month, in just 3 days the amount of progress has already given me huge motivation. previously 13 mins continous anything was a no go. but yesterday i actually managed 3km on the row machine which i…

todats training row machine 13 mins, 3k! major improvement 5 mins incline walking, followed straight into 2 mins running at speed 12 with 1 min walk at speed 5, 12 mins in total.finished on a walk ab work ab cradle, 1x20 stabiity ball pull in 1x15 floor crunches with legs on stab ball 1x15 leg raises with stability ball…

im guestimating my bf% around 13% and i would liek to drop this down to 8% over the next 8-12 weeks. tuesdays session legs aching fro monday... bit of a shock to the system exercising again lol 6 mins rowwing machine, 1380 m squats 1x15xbar 3x15x40kg Saggital OHP dumbells 3x8x17.5kg leg press 2x10x210lbs 1x10x270lbs…

i have dropped 56lbs of fat off, although i am actually now only 40 lighter thats the equivalent to this!

to gain some serious mass, even if it means putting some lbs of fat on lol. over coming the fear of geting fat and progressing further towards the end result, more muscle and a six pack

dont change a thing! most men including me think your size is perfection, why change perfection for the 80% male population for the ideal of the 20%, and most thoose 20% are under 18 and have no real mass on them. dont change any more, lift heavy and enjoy your working out, you look perfect!

i havent read all three pages to be honest, so if i am repeating sorry! i personally choose to have my food diary open i log everything i eat good days and the bad, i am never ashamed of what i eat sometimes regretful but always see the funny positive side, theres always room for a refeed hehe. anyways i have quite a few…

bench press 1x15x40 1x10x60 2x7x70 squats 1x10x50 1x8x70 1x7x90 leg press 2x430x10 1x510x5 lat pull down 1x10x112.5,2x10x125, rack pulls 3x8x140kg hiit running, 12 mins, 8 mins runing 4 mins walking, speeds 4.5 and 11

yesterdays training: bench press 1x5x60 1x5x70 1x5x80 dumbell press 1x5x25kg 1x5x27.5 1x5x30 1x5x32.5kg 1x3x35kg cable crossovers 3x8xsetting 6 cable rotations reverse chops 3x8xsetting 8 over head cable crunches i used the lat pull down for this with rope attachments, right arm to left knee and left arm to right knee…

ohh and i wish i could bench what i squat and i wish i could squat what i deadlift.

in my gym it would appear 50% and most of the ladies in my gym

the worst possible thing to my bulk has happend, my funds have run out, for the next 24 days im going to focus on gently cutting some fat off. im really quite broke this month so will ve living of very basic food for the next few weeks.lots of rice, chicken and frozen mixed veg. wont be exciting but should help me shift…

bit of a random session today, ohp with leg bouncing, (more for the negtive part of the exercise) 1x5x40kg, 1x5x50kg 1x5x52.5kg, 1x5x55kg, 2x5x65kg, 1x3x65kg bench press 1x60x5, 1x72.5x7 decided to do this tomorrow instead. started core training double handed cable rotations, first three sets reverse chopping 3x10xsetting…

todays training, generally feel quite drained at the moment. didnt eat enough yesterday. on it today though! t bar rows (with barbell, one end on the floor hooked in a corner) 1x60x10 3x8x70kg find that there is so little movement with the exercise, not sure if i am doing it right seated cable rows 1x6xsetting 13 too heavy…

here is an updated chest pic,

also the lowest i would eat is 1800 + exercise.your just going to drop alot of muscle and go into starvation mode and retain whatever you can to keep going which will be much harder to shift the fat. eat more to fuel the metabolism correctly. you will feel much better and lose weight steadily. lots of water too!

i am also on a bulk, not eating quite as high as these guys but after a longer leaner strength oriented bulk. im 6ft 2 198lbsand eating 3000 non exercise 3500 exercise days. please note im a office boy so no major burn in my day except the workouts. a good rule of thumb ive heard is 17-20 x your weight in lbs. but still…

i think this is great, i will happily be a skinny 199lb 7% bf guy at 6ft 2 when i get there. shame im 198 and around 12% doh! lol in steroid terms none of us nattys are going to get big, arguing with a steroid guy is stupid. now most peoples perception of what looks good isnt steroid big! is it? im happy trying to look…

let me know when you get there :-) similar situation. although i have attacked it like so (and still not where i want to be yet) i have focused on building more muscle, currently gone from around 83kg to 89kg with probably 2% less bodyfat overall. im currently around 11% which my body seems to like to be at. doesnt like…

been il for 2 days prior to today, so lacking in energy before i started todays training bench press 1x5x60kg warm up 5x7x70kg 1x6x70kg 1x5x70kg making 46 total reps still with 30-45-60 sec rest 1 month ago it was bench press 1x5x60kg 1 min rest 1x5x70kg, 30 secs rest 1x4x70kg, 30 secs rest 1x4x70, 45 secs 1x4x70, 45 secs…

todays training feels like ages with no squatting lol squats 1x40x15 1x80x8 extensions 1x10x90kg 1x3x122kg curls 1x70x8 1x90x8 massive strength increase here! squats 2x5x100kg extensions 3x5x122kg curls 3x8-100kg press ups 1x10x close chest push ups 1x10 diamond plam push ups 1x10 wide stance push ups 1x10 close 1x10…

im eating around 500 cal excess daily, normally hitting 300-450g of carbs, 200-350g protein, 90-140g fat, at around 3500 on exercise days, 500 cals less on non exercise days. current routine is, mondays: chest tuesdays: back wed: rest thursday: shoulders Friday: legs chest days currently, bench, incline dumbells, dips,…

todays training bench press dont ask me why.... 1x5x60 1x4x80 1x4x80 shoulders/chest aching so stopped shoulder shrugs barbell 3x7x90kg 2x7x50kg shrugs dumbells 4x7x35kg per db face pulls 4x7xsetting 12 2x7xsetting 14 1x7xsetting 16 ohp close grip 4x7x40kg wider grip 3x7x40kg fin

cheers mate! todays training, ive decided fo rthe next 3 months i am going to stop doing deadlifts ( i can hear the scream of nooo already lol) i want to focus on getting wings and not just through redbull. so here is my new simple back routine. seated cable row overhand wide grip 5x7xsetting 12, 1x6xsetting 12,…

my kneck still isnt great. yesterdays training. bench press 1x6x60 5x5x77.5 1x4x77.7 1x2x77.5 3x1x90kg incline dumbells 3x7x25kg 2x5x25kg 2x6xx25 cable crossovers 4x7xsetting 5 3x10

so that was then and this is now. i weigh 88kg so pretty close to the original wieght al though i am carrying water. where as last time i dropped all the water off. if that makes sense. [img][/img]