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#5546204 - 05/07/11 02:03 AM Re: the Post your secsi pix thread [Re: ]
Silock Moderator Offline
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Registered: 01/23/00
Posts: 60326
Loc: Jayhawk Country
Thanks, dudes.

As far as leg routines, here goes:

Tuesday - Heavy deads (sets of 5 and under), Weighted walking lunges (10 per leg, 5 sets), Hanging leg lifts (AMRAP -- not really a leg exercise, but I included it because that's what I do on this leg day)

Thursday - Heavy squats (sets of 5 and under)

That's it. The rest is just soccer and running.

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#5547076 - 05/07/11 09:56 PM Re: the Post your secsi pix thread [Re: jdm003]
Boid Guru Offline
Newbie


Registered: 05/07/11
Posts: 3
asdfasfsdfadf

Edited by Boid Guru (05/08/11 12:35 AM)

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#5547133 - 05/07/11 10:38 PM Re: the Post your secsi pix thread [Re: ]
Boid Guru Offline
Newbie


Registered: 05/07/11
Posts: 3
Nobody? Googled body types, my weight/height, ended up here.. Ironically, my first car was a built civic that was #1 rated on C--D-----.com for years..
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#5549314 - 05/09/11 11:43 AM Re: the Post your secsi pix thread [Re: ]
ElementBabe Offline
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Registered: 08/06/00
Posts: 36692
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#5549529 - 05/09/11 12:50 PM Re: the Post your secsi pix thread [Re: ElementBabe]
Silock Moderator Offline
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Registered: 01/23/00
Posts: 60326
Loc: Jayhawk Country
Just keep working the compound lifts, especially bench, military press and deadlifts. It will all even out eventually.
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#5549620 - 05/09/11 01:23 PM Re: the Post your secsi pix thread [Re: ]
mrnismo Offline
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Registered: 12/08/01
Posts: 2572
Loc: PCB
Damn, never saw a 'before' picture of you before. You've come a long ways man.

My opinion though -- you don't need to worry about any 'lagging' parts at this point. Spend at least a good year still putting on strength and size with the basics as Drew mentioned.

You lift full body 3 days a week? No problem as long as by full body you dont mean arm and leg curls ;-) A lot of good beginner/intermediate workouts are full body more or less. Starting Strength and Madcow 5x5 are 2 of the best out there if you're looking for a proven strength routine.

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#5549622 - 05/09/11 01:25 PM Re: the Post your secsi pix thread [Re: Silock]
mrnismo Offline
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Registered: 12/08/01
Posts: 2572
Loc: PCB
 Originally Posted By: Drew Fairymore
Just keep working the compound lifts, especially SQUAT, bench, military press and deadlifts. It will all even out eventually.

Fixed.

Damn guy has trees for legs and forgets squats

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#5549814 - 05/09/11 02:44 PM Re: the Post your secsi pix thread [Re: mrnismo]
Silock Moderator Offline
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Registered: 01/23/00
Posts: 60326
Loc: Jayhawk Country
 Originally Posted By: mrnismo
 Originally Posted By: Drew Fairymore
Just keep working the compound lifts, especially SQUAT, bench, military press and deadlifts. It will all even out eventually.

Fixed.

Damn guy has trees for legs and forgets squats


I was only mentioning those three for upper body. I included deads because they help you build trap size.

But yes, working squats is great, too. \:\)

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#5549819 - 05/09/11 02:45 PM Re: the Post your secsi pix thread [Re: ]
Silock Moderator Offline
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Registered: 01/23/00
Posts: 60326
Loc: Jayhawk Country
 Originally Posted By: OB1
Thanks to a hectic schedule I admit I have to workout basically full body 3 days a week and cardio (bike trail) 1 day with 3 days off. Do you think something like this will be too harmful?


Full body three days per week is exactly what you SHOULD be doing right now.

Madcow's intermediate 5x5 would be perfect for you (assuming you've done Starting Strength).

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#5551173 - 05/10/11 03:24 AM Re: the Post your secsi pix thread [Re: Silock]
Lilxraycer Offline
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Registered: 02/06/02
Posts: 3173

Taken about a month ago. 5'8 and 145lbs.

I've gained about 8 lbs in the last 6 months and somehow hopefully get up to my goal of 160lbs in the next year or so. I can't gain weight for the sake of me, then again I don't eat like a madman and being a vegetarian doesn't help. Please throw me some constructive criticism with diet and workouts.

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#5553995 - 05/11/11 08:12 AM Re: the Post your secsi pix thread [Re: Lilxraycer]
ElementBabe Offline
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Registered: 08/06/00
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eat lots of potatoes and butter
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#5555411 - 05/11/11 04:41 PM Re: the Post your secsi pix thread [Re: ElementBabe]
Lewis Offline
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Registered: 12/14/05
Posts: 18385
Loc: IA
Stop being a vegetarian, \:\)
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#5604812 - 06/05/11 09:15 PM Re: the Post your secsi pix thread [Re: ]
Silock Moderator Offline
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Registered: 01/23/00
Posts: 60326
Loc: Jayhawk Country
 Originally Posted By: Arrtvanderlay
You're def getting to the "gain muscle phase" which is good. You're not limited by genetics but, I can just tell, you're gonna be a "hard gainer" when it comes to chest. Here's my advice. Competely skip flat bench for like 2 months. Work incline and incline dumbells, and pushups for a finisher and warmup. Work seated military press, start slow but, if at all possible, try and get to atleast 3/4 your own bodyweight for reps.


Working incline you're gonna have to drop weight compared to flat, obviously, but, don't let your ego get in the way of your progess, incline rules for growing your chest and gaining the strength needed to grow it.



You have come a long way, keep up your diet, it's working. Your arms look diesel for your size. good work.


Great advice.

I hate seated military press, though >.< Standing DB press works really well, too.

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#5604944 - 06/05/11 10:27 PM Re: the Post your secsi pix thread [Re: ]
mrnismo Offline
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Registered: 12/08/01
Posts: 2572
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Awesome progress dude.
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#5604950 - 06/05/11 10:32 PM Re: the Post your secsi pix thread [Re: Lilxraycer]
mrnismo Offline
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Registered: 12/08/01
Posts: 2572
Loc: PCB
 Originally Posted By: Lilxraycer

Taken about a month ago. 5'8 and 145lbs.

I've gained about 8 lbs in the last 6 months and somehow hopefully get up to my goal of 160lbs in the next year or so. I can't gain weight for the sake of me, then again I don't eat like a madman and being a vegetarian doesn't help. Please throw me some constructive criticism with diet and workouts.

You have a great base to start with if you're looking to gain some muscle. Have you tried quinoua? If not, find some. It tastes awesome with cucumbers, tomatoes and lots of olive oil plus it's high in calories and protein for a grain. For workouts it's always the same -- go lift some basic compound lifts as heavily as you can ;-)

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#5605112 - 06/06/11 12:20 AM Re: the Post your secsi pix thread [Re: ]
137 Offline
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Registered: 12/06/02
Posts: 41743
Loc: Newsomville, CA
 Originally Posted By: Arrtvanderlay
never been a fan of DB military because it's too easy (imo) to push hard, slip, lose strength, and pull your shoulder.


So what you're saying is because you don't know how to do them properly you shouldn't do them.

Makes sense.

http://www.youtube.com/watch?v=nNExilo9GSI


Edited by 137 (06/06/11 12:20 AM)
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#5605121 - 06/06/11 12:23 AM Re: the Post your secsi pix thread [Re: ]
Silock Moderator Offline
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Registered: 01/23/00
Posts: 60326
Loc: Jayhawk Country
I've never had shoulder issues with DB presses. Since I dislocated my shoulder, the only lift that really gives me shoulder issues is incline press (both DB and BB).

I prefer standing for a couple of reasons, and they might be completely personal and not applicable to everyone, so bear that in mind. For one thing, I feel like I get better ROM with the DBs than with the bar. However, I do all of my low-rep, high weight sets with the bar, and use the DBs for my rep work. Second, I think it gives a better core workout because you have to stabilize the weight forward and backward through the entire range of motion. Seated doesn't make you do that.

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#5605148 - 06/06/11 12:45 AM Re: the Post your secsi pix thread [Re: ]
Silock Moderator Offline
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Registered: 01/23/00
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Loc: Jayhawk Country
Yeah, I wasn't saying you were wrong or anything. Those pointers were right on.
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#5605506 - 06/06/11 10:25 AM Re: the Post your secsi pix thread [Re: ]
mrnismo Offline
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Registered: 12/08/01
Posts: 2572
Loc: PCB
Personally no way I would drop weighted dips. Other than the core BB lifts, I think dips are one of the best chest moves out there.

For your abs/core -- I think you know what you are doing only thing I would recommend you at least try are planks. Work up to 3-5 sets of 1 minute holds for front then add weight. For weight -- lay flat on your face and drag a 25lb plate onto your upper/middle back. Weighted planks will work the shit out of your whole core.

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#5605676 - 06/06/11 11:35 AM Re: the Post your secsi pix thread [Re: mrnismo]
Silock Moderator Offline
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Weighted dips are the fucking shit. Such a good exercise for your chest and shoulders (and if you have weak tris, they're good for that, too).

Also, I don't hate the idea behind doing crunches. But they can be extremely bad for your back because of the spinal flexion, so doing a ton of them can be extremely harmful in the long run.

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#5605820 - 06/06/11 12:30 PM Re: the Post your secsi pix thread [Re: Silock]
Back 5 Offline
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Registered: 09/16/03
Posts: 18123
Loc: CA
^^ I agree. Hanging leg lifts will work out your abs as well as your psoas and iliacus. Either strap some leg weights to the ankle or hold a 5-10lb swiss ball between your ankles.

For weighted I would use the lift with the back support. I would transition to pure hanging lifts and force myself not to swing back and forth.

All great ab work outs.
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#5606726 - 06/06/11 06:11 PM Re: the Post your secsi pix thread [Re: ]
137 Offline
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Registered: 12/06/02
Posts: 41743
Loc: Newsomville, CA
look into getting an abmat if youre into situps. also learn how to properly do a ghd situp. turkish get ups are also amazing for your core. notice i said core and not just the 6gym muscles everyone wants to get better.
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#5610826 - 06/08/11 12:56 PM Re: the Post your secsi pix thread [Re: 137]
Sir Ironpool Offline
Sponsored by Toyota
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Registered: 03/12/01
Posts: 71770
Loc: Long Beach, CA
I was going to post a new pic....but I think I'll wait till the 26th, and hopefully it will be with a finishers medal around my neck. ;\)
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#5659670 - 07/04/11 03:42 PM Re: the Post your secsi pix thread [Re: Sir Ironpool]
CrazeD Offline
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Registered: 11/25/01
Posts: 104668
Loc: San Diego, CA
I gained 6 pounds lol!
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#5659957 - 07/04/11 08:15 PM Re: the Post your secsi pix thread [Re: CrazeD]
Mick Daddy Offline
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Registered: 07/23/07
Posts: 29167
I think that would be my ideal body, no homo.
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#5660240 - 07/04/11 11:23 PM Re: the Post your secsi pix thread [Re: Mick Daddy]
137 Offline
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Registered: 12/06/02
Posts: 41743
Loc: Newsomville, CA
gained 6 pounds and lost all of your furniture. lol
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#5660254 - 07/04/11 11:29 PM Re: the Post your secsi pix thread [Re: Mick Daddy]
Silock Moderator Offline
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Registered: 01/23/00
Posts: 60326
Loc: Jayhawk Country
 Originally Posted By: chrisdeeni
I think that would be my ideal body, no homo.


Ideal? Even with all the extra fat (no offense... it's great progress)?

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#5660544 - 07/05/11 09:28 AM Re: the Post your secsi pix thread [Re: Silock]
Mick Daddy Offline
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Registered: 07/23/07
Posts: 29167
Maybe I should have mentioned my realistic ideal body.
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#5660842 - 07/05/11 11:58 AM Re: the Post your secsi pix thread [Re: Mick Daddy]
Duc Offline
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Registered: 06/20/03
Posts: 35381
Loc: MD
congrats Q. dude your toes look horrendous

what are you sitting at weight wise??
_________________________
BigAl: there is a huge difference between working out to be healthy, and ingesting 10 protein shakes a day, creatine, roids, etc.
JoeyBalls: Yup. That's why I said I workout to look good. If i wanted to be healthy. I'd swim.


..you can NEVER out train a bad diet -- FitExcellence

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#5661215 - 07/05/11 02:08 PM Re: the Post your secsi pix thread [Re: Duc]
CrazeD Offline
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Registered: 11/25/01
Posts: 104668
Loc: San Diego, CA
 Originally Posted By: big colloRAHRAH
congrats Q. dude your toes look horrendous

what are you sitting at weight wise??


5'9" 179.. Like Drew said I still have a bunch of extra fat there. I been really into boxing lately and I really amazes me how fit those dudes are. If I was a boxer, I should be like 150lbs lol.


Edited by CrazeD_Z06 (07/05/11 02:08 PM)
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#5661396 - 07/05/11 03:11 PM Re: the Post your secsi pix thread [Re: CrazeD]
Duc Offline
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Registered: 06/20/03
Posts: 35381
Loc: MD
dude i wish i could see 180 again. currently sitting at 200lbs

wifey said no to dropping back to the 185lb range
_________________________
BigAl: there is a huge difference between working out to be healthy, and ingesting 10 protein shakes a day, creatine, roids, etc.
JoeyBalls: Yup. That's why I said I workout to look good. If i wanted to be healthy. I'd swim.


..you can NEVER out train a bad diet -- FitExcellence

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#5665443 - 07/07/11 01:15 PM Re: the Post your secsi pix thread [Re: Silock]
gremis Offline
Post Master Supreme


Registered: 09/10/05
Posts: 20969
Loc: ku country
 Originally Posted By: Drew Fairymore
I've never had shoulder issues with DB presses. Since I dislocated my shoulder, the only lift that really gives me shoulder issues is incline press (both DB and BB).

I prefer standing for a couple of reasons, and they might be completely personal and not applicable to everyone, so bear that in mind. For one thing, I feel like I get better ROM with the DBs than with the bar. However, I do all of my low-rep, high weight sets with the bar, and use the DBs for my rep work. Second, I think it gives a better core workout because you have to stabilize the weight forward and backward through the entire range of motion. Seated doesn't make you do that.


speaking of DBs..ive been doing more DB workouts and now my right elbow is sore as hell..never had that before in any workout..im hoping its not a bad thing.
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#5670838 - 07/09/11 11:21 PM Re: the Post your secsi pix thread [Re: gremis]
Sir Ironpool Offline
Sponsored by Toyota
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Registered: 03/12/01
Posts: 71770
Loc: Long Beach, CA
Moments after Ironman Coeur d'Alene.







Now, after the last week of "recovery" and pigging out, it's back on the fucking wagon. \:D

I raced CdA at 165 pounds.....I'd like to be 155 for IM Arizona in November.
_________________________

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#5670923 - 07/10/11 12:36 AM Re: the Post your secsi pix thread [Re: Sir Ironpool]
137 Offline
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Registered: 12/06/02
Posts: 41743
Loc: Newsomville, CA
damn, do yo miss your gut? haha
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#5670972 - 07/10/11 02:15 AM Re: the Post your secsi pix thread [Re: CrazeD]
Impulsive Online   nohc
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Registered: 11/28/99
Posts: 79876
Loc: Edmonton
 Originally Posted By: CrazeD_Z06
I gained 6 pounds lol!


Your gut looks like:


Seriously though, you \'re in great shape.
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