Hello fellow muscle heads,
I just finished reading Dr Clay’s article on bodybuilding training ( 11 Principles of Bodybuilding Training - Part 2 ) and realised that my performance/strength training (which I have been doing for nearly two years now) should take a different tack as managed to reach my goal of building some basic strength foundation. As great as it is, the aesthetics have suffered as you will see in the pics. I am gonna delve back into bb type of training, probably mountain dog-esque, so no more Cressey and DeFranco for me for a year or so.
My stats:
Weighted pull-ups- BW+35kg x 3 x 3 with good form, could do 40 kg
Overhead Press: 75 kg
Front Squat: 100 kg for 6 reps. PR: 130 kg x 3
DB BP: 50 kg x 3
Dips: BW+40kg 3x3
Deadlift: 190 kg beltless
Diet:
Sample day of eating:
-
4 eggs + 150 grams of salmon or mackarel+ porridge with protein powder, 100 gms of blueberries and whole goats milk
-
pre workout: 20 grams of essential amino acids+beta alaine+creatine and citrulline malate+ 30
gms of vitargo (or 1 scoop of SWF) -
post workut: 40 grams of whey isolate+ whole goats milk
-
chicken+mango+lettuce+walnuts+EVOO+cucumber/tomatoes etc
-
steak/salmon/burgers+potatoes/rice/rice pasta+broccoli/asparagus/avocado
I might throw in a shot of EVOO or a scoop of peanut butter/coconut oil here and there, and I use butter to cook my steak. I stopped being neurotic about the way I eat- 6 meals a day no more haha! I just make sure that I eat three, perhaps four big meals every day, each of which supplies me with quality carbs/protein and fats. I’d say I consume around 250 gms of protein every day
Supps: vit k2,b complex, vit d, ZMA, krill oil, probiotic, fiber, glycine, Phosphatidylserine, bacopa/rhodiola + workout supps mentioned before
It’s always hard to judge yourself so I am gonna to ask you to throw me a bone: what is my dominant, balanced and underdeveloped body part? IMHO the most of them is underdeveloped simply because building muscle was not my primary goal and I didn’t really venture into high rep range.
Me thinks:
Quads: 6/10 decent but nth to write home about. Solid foundation with next to no definition
Hammies: 5/10 alright sizewise but not impressive. I find it hard to make’em work
Back: 6/10 good thickness and decent width masked by my waist line (or maybe it’s me just being hopeful lol)
Biceps:3/10 lagging. a lot.
Triceps:5/10 decent but no definition.
Calves: 3/10 lagging. not exactly bamboo shoots but not far from it
Chest: 2/10 Probably my worst body part. Needs a lot of isolation work and stretching
Forearms:5/10 could grow more
Abzzzzz: 3/10. Was gonna say 2/10 but I think that my obliques are very strong but my bf is too high to show anything
Overall: 4
pic: relaxed front
