Universal Nutrition Forum

hey man. Basically I have a few random strength goals iv set for myself, they are the straddle planche hold, front lever(already accomplished

just need to get better at it) one arm pullups(can do statics and negatives atm) & straddle planche pushups(see videos above) they are all gymnastics moves

As far as weight goals is im trying to keep roughly same bf while slowly adding muscle. I gain fat quite easily so this is quite important to me this time as I'm sick of adding 3 or 4% bf (with completely clean diets, no junk at all) for the price of 1 lb of muscle and then cutting for another few months

Basically everytime I bulk my strength increases fairly dramatically so I set the goals just to give myself something to strive for

My training does look very complicated and all over the place but I actually have it structured well enough. It looks like this

Sun:back + shoulders bodyweight

Mon:chest + core bodyweight

Tues:off/cardio

Wed:back + shoulders

Thurs: chest + abs biceps

Fri: off/cardio

Sat: legs + triceps

Reason other than goals above for this is I do evening study so that kinda messes up my time for training as last bus I can get home from gym on weekdays is at like 9:30 and by the time I get there it'd be close on 9. I can get a lift home on thurs as bro does kickboxing in my gym so parents give lifts up and I dont go to study on fridays. By doin bodyweight training it keeps me from bein a "weekend warrior" and keeps me sane during the week. And I give myself enough recovery time so why not I suppose

I'm only gonna do this type of training until I reach my goals as they are quite hard to try and sub into bodybuilding training as you need to be as fresh as possible to progress in them.for example if I did bench press each time before trying straddle planches I'd get nowhere. Once I reach them I will switch to proper hit training

thurs 5th march - chest abs + biceps

Incline bbell
1 set 40kg x 15
1 set 50kg x 12
1 set 60kg x 8
1 set 65kg x 6

Dips
1 set bodyweight x 12
1 set + 10kg x 8
1 set + 17.5kg x 10 drop weight got 8 more then rest pause got 5 more(2.5 kg increase)

Chest fly machine
1 set 45kg x 12
1 set 57.5kg x 8
1 set 72.5kg x 6 drop to 57.5 x 5 rest pause got 3 more

Abs

Body levers
1 set x 8
1 set x 12 rest pause got 6 more rest pause then 5 negatives

Advanced core hold
1 set 30 secs
1 set 70 secs immediately drop to plank hold for 60s

Biceps

bbell curls
1 set 25kg x 15
1 set 35kg x 8
1 set 40kg x 6 then immediately 3 negatives(never curled 40kg before, pretty happy

)

Stretch

Jesus Cill some of those exercises look ridiculous but fair play man I know I'd never do them im just not the build for it.
You're training looks alot like something gymnasts do you know alot of core and bodyweight exercises , so no doubt you'll stay fairly lean doing those exercises.
Im just wondering what your stats are and what you diet is ending up as because you're looking seriously low in bf% in the pic.
Either way keep up the work dude.

hey man cheers for the compliments. ive been bulkin for the last 3 weeks now but really have only gained strength so far. i was bout just under 8% at the end of my cut so im bout the same atm

im weighin between 145 and 148 lbs atm(fluctuates due to carb intake) and im just under 5"11

my diet goes as follows

high carb days(legs,back)
375g carbs 180g protein 0g fats(prob bout 15g by accident)

mod carb days(bodyweight days,chest day)
-250g carbs 190g protein 20g fats(last meal)

low carb days(cardio days) carbs 100g protein 240g fats 85g

i dont mix fats and carbs, and meals without carbs are higher in protein than meals with carbs. i also dont eat carbs before goin to sleep as i gain fat easily and i dont wanna lose the definition that i worked my ass off for yano

diet looks great well done, very well thought out

hows the average day look like what foods do you usually eat? are you on many supplements by the way?
But fair play on the 8% you should be on a serious bulk man 60ishkg is really light for a guy nearly 6 foot tall.
Id be happy if I got close to 10% myself , been thinking of just going nuts and going on the keto diet.

ye the scales say im 65.4-67 kg but to be honest i dont care what i weigh im goin by how i look and how strong im gettin. i used to be a fairly built guy(one of the bigger guys in my year) but then i did a traithlon(which is the main thing that got me into fitness and nutrition) and didnt have a clue bout how to eat other than just healthily and before it i was bout 11 stone 8 at 14% ish, ended dropin down to nine and a half stone with bout 9%(at the same height i am now) by the end of it. if u do the math i lost roughly a stone of muscle by not knowing how to eat. but my goal isnt to be HUGE im lookin for decent size, high strength and well proportioned. i dont think im very small but i am shootin for like 190lbs by the time im like 25-30, which is well doable imo

supps are:
green magnitude
gdas(vanadyl sulfate & chrom polynicotinate) on high & mod days
iso sensation
ids whey
purple wraath(just got today)

carb sources are:
sweet potatoe
muesli (kelkin)
white potatoe(pwo)
granery bread
nat youghurt(little bit in muesli)
honey(also muesli)
wholemeal pittas
whole wheat pasta
whole wheat wraps
wholegrain low gi baguettes(the small ones)
berries
fruits

Fair play man i remember something similar happening in forth year started hitting the gym alot and doing alot of cardio for rugby and I got to about 17 stone at 15% bodyfat but i was like 20 at 18-20% so i lost alot of muscle and didnt know how to eat I remember id eat like have a roast chicken to a full one after a gym session thinking that was i was supposed to do.

And jesus thats alot of supplements ,im a bit supplement conscious like I had to really strain to get myself on protein powder and glutamine , and im trying to convince myself to go on a multi vitamin for my keto diet now.Whats the gdas mean anyway im curious? I presume it isnt guideline daily allowance like :S

looks like alot of supps but they are pretty basic (im not a supp junkie in other words):

green magnitude (creatine)
gdas (vanadyl sulfate & chrom polynicotinate) on high & mod days(glucose disposal agents, these are just minerals that can allow you to eat more carbs)
iso sensation (protein)
ids whey (older protein just have lying around)
purple wraath (just got today) (amino acids)

you must have some good genetics to get to 17 stone in 4th year without knowing how to eat properly.

my genetics are arseways, im a good bit stronger than pretty much any1 ive ever met at my weight and height(not blowin my own horn btw) but gaining pure muscle is hard for me, but gaining fat is unbelievably easy. on bulks my strength usually shoots up along with bf so i feel im gettin bigger(by lookin thicker and stuff) but then when i cut down it turns out i only end up gaining bout 1 and a half lbs muscle + bout 7 lbs fat. so this time im keepin my bf down while tryin to gain the muscle so i can continue to gain slowly without having to cut for extended periods of time

saturday 7th march - legs triceps
wasnt feelin 100% today, kinda dizzy throughout, got it done tho, still an increase on cg bench, felt i could have gone heavier tho but didnt wanna risk it

Legs

bbell squats(takin a week off from deadlifts)
1 set 50kg x 15
1 set 70kg x 10
1 set 80kg x 8(cut these short as my knees felt like they were bout to explode, im not riskin injury for heavier weight

45 degree leg press
1 set 100kg x 12
1 set 140kg x 10
1 set 160kg x 10

EDIT:im so out of it right now i forgot i also did lunges
1 set just bar x 10 each leg
1 set 40 kg x 8 each leg
1 set 50kg x 8 each leg

stiff leg deadlifts(concentrating on feeling hams work)
1 set 50kg x 15
1 set 70kg x 12
1 set 90kg x 10

triceps

cg bench
1 set just bar x 15
1 set 40kg x 12
1 set 50kg x 8
1 set 62.5kg x 8 drop to cg pushups x 15(too knackered to do more bench)

tricep pushdowns
1 set 50kg x 10
1 set 65kg x 8
1 set 80kg x 6 drop to 65 x 8 drop to 50 x 7

didnt have it in me to do calves, i was waaaaaaaaaay too out of it by this point

cill wrote:

tricep pushdowns
1 set 50kg x 10
1 set 65kg x 8
1 set 80kg x 6 drop to 65 x 8 drop to 50 x 7

didnt have it in me to do calves, i was waaaaaaaaaay too out of it by this point

i wreckon its lbs..

have to disagree with you ther alex if cill can close grip bench 62.5 shud hav no bother doin 80 on pushdowns as cables are far easier 2 handle then free weight...having said that most cable towers are in pounds

the machine says kg beside the number. Obviously its not acually that weight but it says that number so that's what I'm goin by to track my progress. But I could definitely pushdown more than 80lbs

I am curious tho alex why u actually care if its lbs or kgs. They're just numbers. For all everyone knows I could be lying bout how much weight I lift but whatd be the point in that. This log is for me to track my progress. If I was lying bout how much I lift this log would be a total waste of time