18 Inch Arms 2

Training
201

Fucking down with you on alcohol Austin. If you consume alcohol moderately it is not going to have such huge negative effects on your progress, unless you are competitive. Well, I’ve heard even some pro’s liked to party hard in off-season, like Dorian Yates. Heard one other old pro saying this. Actually not consuming alcohol and not going out might have negative effects on your psyche, if that makes your lonely and feeling depressed. Keep yourself happy guys.

Anyways I just wanted to add couple of tips:

  1. Like you said, drink hard drinks. My absolute favorite is drinking russian style… so vodka with for example juice on the side and water. I can drink like 5-6 shots with one glass of juice, easy. This doesn’t accumulate calories as much. And alcohol is INFACT very thermogenetic, so processing alcohol burns a ton of calories in your system.

  2. Like you said, don’t fucking eat pizza’s at 5 am when you are drunk. This is the worst setup for eating. Your liver is already busy getting rid of the alcohol, so eating like 1500 calories of shit and you are going to store them mainly as fat.

  3. What I like to do is eat less during the day. I will go low fat, moderate carbs and high protein. Fucking kicks ass, plan a deficit and you wont exceed your calorie need for the day.

  4. When you get home drinking a lot of water and taking some caffeine, taurine and NAC to diminish next day’s hangover.

202

[quote]Toohard wrote:
Fucking down with you on alcohol Austin. If you consume alcohol moderately it is not going to have such huge negative effects on your progress, unless you are competitive. Well, I’ve heard even some pro’s liked to party hard in off-season, like Dorian Yates. Heard one other old pro saying this. Actually not consuming alcohol and not going out might have negative effects on your psyche, if that makes your lonely and feeling depressed. Keep yourself happy guys.

Anyways I just wanted to add couple of tips:

  1. Like you said, drink hard drinks. My absolute favorite is drinking russian style… so vodka with for example juice on the side and water. I can drink like 5-6 shots with one glass of juice, easy. This doesn’t accumulate calories as much. And alcohol is INFACT very thermogenetic, so processing alcohol burns a ton of calories in your system.
  2. Like you said, don’t fucking eat pizza’s at 5 am when you are drunk. This is the worst setup for eating. Your liver is already busy getting rid of the alcohol, so eating like 1500 calories of shit and you are going to store them mainly as fat.
  3. What I like to do is eat less during the day. I will go low fat, moderate carbs and high protein. Fucking kicks ass, plan a deficit and you wont exceed your calorie need for the day.
  4. When you get home drinking a lot of water and taking some caffeine, taurine and NAC to diminish next day’s hangover.[/quote]

Great advices man. I forgot to mention that tip you have for number 3, I do the same, usually low carb.

And completely agreed, I’ll still be going out and enjoying myself regularly, just have to do things a little bit differently.

203

[quote]austin_bicep wrote:

[quote]FattyFat wrote:
It’s been a while. That’s some slick shit right there, austin - lol!
The hat’s a nice touch, too. Kinda reminds me of Scooby.
[/quote]

Thanks bud. Good to see you around.

[quote]audiogarden1 wrote:

[quote]austin_bicep wrote:
Binge drinking shouldn’t be a large part of your life if your goals are to look your best.

[/quote]

I would argue that it shouldnt be a part of your life, period.

But in moderation its fun, you gotta have a social life. I dont know about you but me and my friends arent gonna sit around and play board games on a friday night. [/quote]

Agreed and agreed. I think when I am married and have kids will probably be the time in my life where Friday nights out won’t be happening often…but they’ll probably be missed lol.[/quote]

I think for most well-adjusted young men that will be the case. If youve got kids and are married and still doing shots out of strippers titties on the regular, you may have a problem.

204

[quote]audiogarden1 wrote:

[quote]austin_bicep wrote:

[quote]FattyFat wrote:
It’s been a while. That’s some slick shit right there, austin - lol!
The hat’s a nice touch, too. Kinda reminds me of Scooby.
[/quote]

Thanks bud. Good to see you around.

[quote]audiogarden1 wrote:

[quote]austin_bicep wrote:
Binge drinking shouldn’t be a large part of your life if your goals are to look your best.

[/quote]

I would argue that it shouldnt be a part of your life, period.

But in moderation its fun, you gotta have a social life. I dont know about you but me and my friends arent gonna sit around and play board games on a friday night. [/quote]

Agreed and agreed. I think when I am married and have kids will probably be the time in my life where Friday nights out won’t be happening often…but they’ll probably be missed lol.[/quote]

I think for most well-adjusted young men that will be the case. If youve got kids and are married and still doing shots out of strippers titties on the regular, you may have a problem. [/quote]

Haha no doubt!

Let me get some training footage up in here again.

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Great video bro

207

Appreciate it man. I’ve always worked hard and always had drive, but in my youth I lacked discipline. It’s really no wonder why since summer time I’ve seen better results than my previous years training because I became so much more disciplined and the drive is stronger than it’s ever been before.

Been literally eating, breathing, sleeping, getting into the best shape I can.

Spring break bod yo, haha

208

And another one. Just a few things to do/keep in mind when cutting up.

209

[quote]austin_bicep wrote:
And another one. Just a few things to do/keep in mind when cutting up.

What do you do for your shoulders?

You dont have to make a video for that one, ill accept a text answer.

210

[quote]audiogarden1 wrote:
What do you do for your shoulders?

You dont have to make a video for that one, ill accept a text answer.[/quote]

Funny you should ask because I’ve made my shoulders, which were a pretty serious weak point, into something a lot better over the past few months, and I train them entirely different than before.

I believe in getting a lot of blood into the muscle, so I keep rest periods short (30-60 seconds), and focus on form and TUT.

I like a lot of exercises and vary.

My favorites,

High rep side laterals with your scapula retracted and chest puffed out. I’m talking 20-50 reps and when they get hard burn right into partials.

I love the seated machine military press and one thing I do is keep my head looking down, when you start putting it up, I notice it puts more tension on the pecs and less on the delts. I do 8-15 reps on this.

I really enjoyed db upright rows for side delts, 12+ reps.

I’ll switch in DB press, slow controlled full ROM reps at a 90 degree seat and not turning it into an incline bench move like so many people do. Yea, you use less weight, but you target the shoulder a lot more.

I often start with a rear delt movement and hit facepulls and/or reverse pec deck for sets of 15-20 with short rest and a 1-2 second pause at the top.

Basically you can see I choose a lot of exercises. I think the biggest take home point is high reps, pauses at the top, working on a pump, short rest periods. I went from having what looked like no delts to a nice little pop coming off and they’re still growing.

211

[quote]austin_bicep wrote:

[quote]audiogarden1 wrote:
What do you do for your shoulders?

You dont have to make a video for that one, ill accept a text answer.[/quote]

Funny you should ask because I’ve made my shoulders, which were a pretty serious weak point, into something a lot better over the past few months, and I train them entirely different than before.

I believe in getting a lot of blood into the muscle, so I keep rest periods short (30-60 seconds), and focus on form and TUT.

I like a lot of exercises and vary.

My favorites,

High rep side laterals with your scapula retracted and chest puffed out. I’m talking 20-50 reps and when they get hard burn right into partials.

I love the seated machine military press and one thing I do is keep my head looking down, when you start putting it up, I notice it puts more tension on the pecs and less on the delts. I do 8-15 reps on this.

I really enjoyed db upright rows for side delts, 12+ reps.

I’ll switch in DB press, slow controlled full ROM reps at a 90 degree seat and not turning it into an incline bench move like so many people do. Yea, you use less weight, but you target the shoulder a lot more.

I often start with a rear delt movement and hit facepulls and/or reverse pec deck for sets of 15-20 with short rest and a 1-2 second pause at the top.

Basically you can see I choose a lot of exercises. I think the biggest take home point is high reps, pauses at the top, working on a pump, short rest periods. I went from having what looked like no delts to a nice little pop coming off and they’re still growing.[/quote]

While the exercises i have been using are different than yours for the most part, i am training shoulders with the same philosophy. I may give some of those a try, thanks.

212

Nice to see you’re still around man. Feels so weird around here without the other vets…

213

You should make a youtube account if you dont have one already Austin

214

[quote]johnman18 wrote:
Nice to see you’re still around man. Feels so weird around here without the other vets…[/quote]

Hey dude, nice to see you posting too. Yeah I’m on break from school, have had a lot free time so I could get on more. I still converse daily with all the other guys, times have just changed I guess.

[quote]bnkNando wrote:
You should make a youtube account if you dont have one already Austin[/quote]

That is youtube lol.

215

Oh shit lol my fault, i will sub.

216

You’re looking great in the videos man. Like people have commented, delts had a nice pop now.

What’s your typical day diet wise looking like now? And lately you’ve said you’ve switched from less PL training to more BB, controlling the weight and stuff. Are they still those long marathon sessions you were doing (2 hours at the gym) or are they more frequent, shorter sessions now?

217

Some bench with some glute bridges thrown in from this morning.

[quote]Spidey22 wrote:
You’re looking great in the videos man. Like people have commented, delts had a nice pop now.

What’s your typical day diet wise looking like now? And lately you’ve said you’ve switched from less PL training to more BB, controlling the weight and stuff. Are they still those long marathon sessions you were doing (2 hours at the gym) or are they more frequent, shorter sessions now?[/quote]

I’ll go into more details later.

But, IF for the most part. 3 meals a day.

2 Close together, pre and post workout and then dinner.

Obviously lots of meat, veggies, carbs around workout time.

I think I am stronger now than before and I’m on a cut, lost 10-12 lbs so far.

Gym sessions are frequent, 3 on 1 off, bodypart twice a week.

Big volume but it’s quick. I don’t rest too long, concentrate on form over weight on iso exercises. Going well so far.

218

Here’s my log btw, will be keeping as detailed as possible while I cut, workout whatever. Lots of pic and youtube updates and training advice and what have you.

219

No bullshit dude, you’re a tool.

Strong as hell though, good work.

220

[quote]Maiden3.16 wrote:
No bullshit dude, you’re a tool.

Strong as hell though, good work. [/quote]

Hey! I’m just having some fun.

Thanks bro.