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Old 10-18-2012, 06:54 AM   #76
Syndr0m
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Re: Skinny to huge transformation log (hypertrophy+SS)

18/10 chesticles + some triceps

weighed myself at the gym cause my scale is broken, 89kg
i usually weigh in the morning on empty stomach and at home, so yeah probably not really 89

still happy with that number tho... 90 would be a real milestone, I might cry

bench press
20 x bar
12 x 50kg
12 x 60kg
10 x 80kg
7 x 85kg (wanted 8 but no spotter and was scared i couldn't press the last rep)
4 x 87,5kg (same here, had some more power but no spotter)

Incline bench press
10 x 50kg
8 x 55kg
8 x 60kg
6 x 62,5kg

dumbell fly
12 x 12,5kg each obv
10 x 15kg
8 x 17,5kg (last 2 were risky)

triceps extensions
12 x 7,5kg
12 x 7,5kg
12 x 7,5kg

and then some last random close grip press + cable pressdown but not rly worth writing down the numbers
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Old 10-18-2012, 07:35 AM   #77
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Re: Skinny to huge transformation log (hypertrophy+SS)

I your avatar.

Keep it up, man!
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Old 10-18-2012, 01:40 PM   #78
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Re: Skinny to huge transformation log (hypertrophy+SS)

holy **** you eat 8 eggs a day?
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Old 10-18-2012, 02:28 PM   #79
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Re: Skinny to huge transformation log (hypertrophy+SS)

Quote:
Originally Posted by The Hate Machine View Post
holy **** you eat 8 eggs a day?


He is trying to raise his cholesterol. Duh.

Cholesterol and testosterone are related compounds that perform essential functions in your body. Your body is able to synthesize cholesterol from dietary fats and obtain it in the diet. In addition to its role in metabolism, cholesterol serves as a precursor to the sex hormones, including testosterone, the male sex hormone.

Read more: http://www.livestrong.com/article/43...#ixzz29g0nc3T0
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Old 10-18-2012, 08:24 PM   #80
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I eat 13 eggs a day actually, another meal is 5eggs w 200gr bread

And I've been doing it for over a year
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Old 10-18-2012, 08:32 PM   #81
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Re: Skinny to huge transformation log (hypertrophy+SS)

Now we know the secret to big chesticles. Boiling a coupe of eggs as I type.
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Old 10-18-2012, 08:51 PM   #82
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Re: Skinny to huge transformation log (hypertrophy+SS)

Haha ****! There goes my secret. I just hope Men's Health never finds about this...

About that linky you posted, cool info, but I think it sends out a wrong message

Quote:
no amount of cholesterol is required in your diet, and eating too much can increase your risk of heart disease. According to the Cleveland Clinic, you should consume less than 200 mg of cholesterol each day. This is less than the amount of cholesterol present in one whole egg, which contains 210 mg.
I'm not an eggspert, but it was on this forum I learned about how the egg yolk & cholesterol myth has been completely debunked... Can't seem to find the thread

EDIT: oh here it is

Quote:
Originally Posted by anklebreaker View Post
Back to the topic.

The origins of the maligning of eggs stems from a 1961 report by the AHA based on some suspect experiments on rabbits.

The epidemiological research is mixed on this subject, with some showing a link between egg consumption and serum cholesterol, etc, and other showing none. Epidemiological studies should be taken with many grains of kosher salt, as there are little to no controls, it's self-reported and survey based correlation observation stuff. (What else were the egg-eaters doing? What was their body fat, what about the rest of their diet, activity levels, etc)

Based on clinical research there is little support for the cholesterol hypothesis i.e. linking dietary cholesterol to plasma cholesterol levels. As a quick lay-model description, the liver produces a set amount of cholesterol every day, and an increase in dietary cholesterol decreases the cholesterol produced by the liver. A much higher correlate to blood cholesterol is body fat levels. So if you wanna reduce your cholesterol, focus your efforts on dropping body fat.

Interestingly, there is some research indicating that eggs increase HDL-c (good cholesterol) levels slightly, with no increase in LDL, presumably improving your cholesterol profile (ratio of HDL to LDL)!

http://jn.nutrition.org/cgi/content/abstract/138/2/272

nation,
As long as eggs fit into your daily macro requirements (protein, fat), feel free to eat them. They are convenient, delicious, and the yolks have a bunch of good stuff in em. I used to eat only egg-whites back in the day; now I eat a number of whole eggs daily.

http://forumserver.twoplustwo.com/sh...&postcount=777
if anklebreaker said it, it must be true (lol)

Some more from the link in ab's post:

Quote:
One of the biggest correlates of blood cholesterol is body fat mass/%. Most research points to very little link between dietary and blood/plasma levels, and there's some research that suggests eggs raise HDL*.

1) The Cholesterol Myth
Eating eggs leads to high cholesterol levels
Adults are continually told that eating foods rich in cholesterol can elevate an individual's risks of atherosclerosis and heart attacks. As egg yolks are a major dietary source of cholesterol, this has made them public enemy #1. However, research studies consistently show that dietary cholesterol intake does not correlate well with blood cholesterol - in other words, eating foods rich in cholesterol does not necessarily increase blood cholesterol or cardiac risk. Because the body makes its own cholesterol, eating more means the body produces less. And eating less means the body produces more. It's only a small % of the population that doesn't regulate blood cholesterol well - and in these individuals, blood cholesterol can be high regardless of dietary intake. If blood cholesterol is a concern, the best way to deal with it is to increase exercise activity and improve the overall quality of your diet - not to eschew foods because they contain cholesterol.

Last edited by Syndr0m; 10-18-2012 at 09:03 PM. Reason: good stuff
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Old 10-18-2012, 09:02 PM   #83
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Re: Skinny to huge transformation log (hypertrophy+SS)

Yeah that eggs equals heart attack cuz of the cholesterol zomg! is total bull****. Y'all know there's HDL and LDL right? When the news first came out about eggs=heart attack it was all over the news. Then when all the studies started showing that eggs actually raise HDL (good cholesterol) and not LDL (bad cholesterol) it was ...
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Old 10-20-2012, 12:10 AM   #84
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Re: Skinny to huge transformation log (hypertrophy+SS)

I've been browsing some articles on T-NATION cause of boredom and I suddenly feel an unresisting urge to start mixing up my routines and following some of their training stuff. I definitely think my own routine is way too monotonous and has been for... well always.

I think it will stimulate some new muscle tissue breakdown and will help keeping things interesting and staying motivated. Plus trying out new things can't be bad I guess.

Just an example is focusing on 1 muscle group for 4 training weeks, and then changing to another one, but still starting every workout with a big compound exercise to maintain strength. So there's still plenty of DL, squat, chin ups etc... and mixing those with (I quote) "a few specialized techniques that work really well in hypertrophy phases such as drop sets, slow negatives, and rest-pauses"

What do u guys think? Give it a try, or just do what people do in LATS CITY?
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Old 10-21-2012, 04:57 AM   #85
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Re: Skinny to huge transformation log (hypertrophy+SS)

21/10

slightly inclined shoulder press on smith machine (I assume the bar is abt 15kg)
3x55kg
3x65
3x75
2x80 (3rd failed)
1x80 (complete fail)
3x75

incline bench press
3x50kg
3x60
3x70
3x80
3x85
3x85

push press
1x40kg
3x40
1x55
3x50
1x52,5
3x52,5
11x40

Last edited by Syndr0m; 10-21-2012 at 05:03 AM.
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Old 10-21-2012, 06:52 AM   #86
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Re: Skinny to huge transformation log (hypertrophy+SS)

I think you should do 5/3/1.
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Old 10-21-2012, 10:01 AM   #87
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Re: Skinny to huge transformation log (hypertrophy+SS)

Quote:
Originally Posted by Soulman View Post
I think you should do 5/3/1.

This one IMO

http://www.jimwendler.com/2012/09/531-and-bodybuilding/


Paul Carter also has some good hybrid routines on his site.
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Old 10-21-2012, 10:07 AM   #88
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Re: Skinny to huge transformation log (hypertrophy+SS)

Paul Carter on building mass and strength

http://www.lift-run-bang.com/2010/03...-mass-and.html

Since we're really talking about getting bigger in this series, we need to address correlation of strength and size. If your diet is dialed in, you need to get stronger to gain more lean mass, but with a caveat. You need to get stronger within a certain rep range. Training for a maxium single is more nervous system related, but training with maximum mass as an emphasis is closer related to time under tension, and of course a surplus of calories.

Now when I say time under tension, I'm not talking about super-slow training or counting rep speed or any of that stuff. I'm talking about a general repetition range. There is a reason after deccades of bodybuilding that the majority of bodybuilders train in a higher rep range than most powerlifters. Because training in medium and higher rep ranges is generally a superior way to build mass. Something in the neighborhood of 9-20 reps per working set seems to be ideal. Legs even tend to respond to higher rep ranges. Just ask Tom Platz. Now again, we're talking about using as much weight as you can handle in that rep range. This isn't an excuse to train "light". We're talking about moving as big a weights as you can move on that rep range.
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Old 10-21-2012, 09:54 PM   #89
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Re: Skinny to huge transformation log (hypertrophy+SS)

That 531+BB actually looks a lot like what I've been doing the whole time, but I think I might give it a try anyway just because it has 5/3/1 in it.

Have you guys ever heard of this "I, Bodybuilding" stuff? If so, is it any good? Obviously the guidelines are written as if broscience depended on it, but nevertheless it looks appealing to me just because it's something completely different and there's tons of variation. I like the idea of forcing myself to try new stuff (there's snatches, RDL, front squats,... in there etc).

Cliffs of the program:
-5 phases, each 2-4 weeks, each focusing on 1 muscle target group
-(it's not neglecting the other muscle groups during a certain phase)
-tons of exercises all in the 1-3 rep range (mostly 3)

I wouldn't want to do this for the rest of my life, but trying it for 10 weeks or something can't be too bad? My last log was actually the first workout of phase 1...

Last edited by Syndr0m; 10-21-2012 at 10:00 PM. Reason: Although for some reason I think Paul Carter would probably just have a good laugh with it lol
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Old 10-21-2012, 10:20 PM   #90
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Re: Skinny to huge transformation log (hypertrophy+SS)

if you want to go crazy with variety, why not look into chaos and pain style training?
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Old 10-21-2012, 10:54 PM   #91
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Re: Skinny to huge transformation log (hypertrophy+SS)

I don't know what I want, I think I'm just desperately trying to find some magical solution to grow faster by changing my workout. Obv never gonna happen. It probably doens't even matter that much, lol.
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Old 10-22-2012, 05:37 AM   #92
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Re: Skinny to huge transformation log (hypertrophy+SS)

Quote:
Originally Posted by Aidan View Post
if you want to go crazy with variety, why not look into chaos and pain style training?
I haven't really followed his blog. What does this entail exactly? Link?
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Old 10-22-2012, 06:30 AM   #93
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Re: Skinny to huge transformation log (hypertrophy+SS)

Off we go

22/10
5/3/1 Week 1
Deadlifts (estimated 1RM 140kg/310lbs, just a wild guess)
65%: 5 x 90kg
75%: 5 x 105kg
85%: 5 x 120kg (265lbs)

Assistance work
BOR
4x12x60lbs

Chinups
10 10 7 10 (put feet on a bench to assist cause I can only do like 3 by myself after all the exercises before)

Planned on doing 4x10 goodmornings and 4x12 hanging leg raises as well like the 531+BB article says but the workout took longer than expected and didn't have the time



FORM CHECK
Seriously, I've done the cues like a hundred times, this is the result I keep getting. It feels good, but every time I see the video I start wondering if I should be worried about lower back curve?

DL 5x105kg


DL 5x120kg
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Old 10-22-2012, 07:16 AM   #94
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Re: Skinny to huge transformation log (hypertrophy+SS)

Yeah your lumbar is definitely not as extended as it should be.
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Old 10-22-2012, 07:31 AM   #95
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Re: Skinny to huge transformation log (hypertrophy+SS)

Can lumbar hyperlordosis have something to do with it? My lower back is extremely curved when I stand straight
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Old 10-22-2012, 07:37 AM   #96
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Re: Skinny to huge transformation log (hypertrophy+SS)

You mean you got anterior pelvic tilt? That might explain it somewhat, in that I think people with APT generally have bigger issues actually contracting their lumbar muscles.
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Old 10-22-2012, 07:56 AM   #97
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Re: Skinny to huge transformation log (hypertrophy+SS)

Yeah, this



I have it really hard
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Old 10-23-2012, 02:07 AM   #98
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Re: Skinny to huge transformation log (hypertrophy+SS)

Quote:
Originally Posted by Soulman View Post
Yeah your lumbar is definitely not as extended as it should be.
Quote:
Originally Posted by Syndr0m View Post
Can lumbar hyperlordosis have something to do with it? My lower back is extremely curved when I stand straight
Quote:
Originally Posted by Soulman View Post
You mean you got anterior pelvic tilt? That might explain it somewhat, in that I think people with APT generally have bigger issues actually contracting their lumbar muscles.
Would replacing them with sumo's solve anything? Or should I just try harder / go down in weight once again (done it like 3-4 times for technique)
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Old 10-23-2012, 04:16 AM   #99
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Re: Skinny to huge transformation log (hypertrophy+SS)

I'm not sure really. I've struggled with the same thing, and also have a touch of APT. In my case it's mostly my absurdly short arms though.

Sumos will definitely help. I'd try asking in the beginner/LC thread. Your first rep is better than the rest, so definitely somewhat of a case for trying harder. Push your chest way, way up and tighten the everloving **** out of your back.
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Old 10-23-2012, 08:54 AM   #100
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Re: Skinny to huge transformation log (hypertrophy+SS)

23/10

5/3/1 Week 1 Chest+Triceps
Bench press (estimated 1RM 100kg/220lbs, no idea tbh)

20 x bar
20 x 40kg

65%: 5 x 60kg
75%: 5 x 75kg
85%: 5 x 85kg (easy game)

Assistance work
Dips 10 10 10 8
DB flyes 4x12x12,5kg
Triceps pushdown 5x20xwhatever
Pushups 4 sets to failure: 19 12 10 9

That assistance work is a ****load of reps, damn

edit: lol just found out I was supposed to use 90%RM as a base in stead of the full RM + that the 3rd set is supposed to be to failure

Last edited by Syndr0m; 10-23-2012 at 09:18 AM. Reason: FML
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