I’m Dutch, and yes I do a lot of cardio on my bicycle… lol
28 years old
height: 5’8
bodyweight around 210lbs
bodyfat: don’t know, getting leaner still
Started since 2005, got real results since 2008
Training
A 6 day split
Quads and calfs
Chest
Back
Hamstrings and calfs
Shoulders
Triceps and biceps
Cardio
Steady state cardio on my bicycle, biking at least 80km’s per week.
Just got back from training hamstrings and calfs with this guy, Gyan Madehew. He’s really philosophical in his approach to bodybuilding and trainings. This also was the first time I trained with him.
Did standing leg curls, lying leg curls, seated leg curls, lunges in the smith and calfs on the seated leg press. He teached me to contract the hamstrings every rep, I have trained my hamstrings pretty crude in the past. As a result my hams have some catching up to do in comparison with my quads.
You’ve put on some good size over the years, good job. You have kind of a similar upper body structure as I do (very torso dominant, pretty wide lats, lagging arms), but you’ve got much better legs. What type of numbers are you putting up for major lifts?
Good work man, and good luck getting contest ready. I didn’t even get close during my diet (which just recently ended) but it sure is a bitch.
Tatsu, you’re big as a mofo. You’re going to be VERY impressive come contest day. I’ve seen you put in some serious work over the short period I’ve been a T man.
That dude you train with looks like a big boy lol. What do you mean when you say he’s philosophical in his approach? (I’m a philosophy student)
I’m still a little big woozy form training shoulders, I haven’t logged in a while… so first of all I’ll write down the exercises, weights, reps and sets. This log is also a reason to log those numbers again. =)
My triceps tendon flared up again a few weeks ago on the right, so I’m still holding some back and focusing more on good solid quality reps.
Dumbbell back laterals
20x14KG
18x14KG
14x16KG
18x14KG
Dumbbell front raises
40x12KG - 20 per side
Then my buddy decided to do front raises with a plate…
15x15KG
12x15KG
12x15KG
Then some good old barbell shrugs
20x110KG
15x130KG
12x140KG
9x150KG
And did some fasted cardio on my bike this morning, had some amino’s… popped a few lipo6. The bottle is almost empty and I’ve got some Biotest Seven left.
First I’ll devour some food… me hungry before I can reply more, lol.
[quote]bugeishaAD wrote:
You’ve put on some good size over the years, good job. You have kind of a similar upper body structure as I do (very torso dominant, pretty wide lats, lagging arms), but you’ve got much better legs. What type of numbers are you putting up for major lifts?
Good work man, and good luck getting contest ready. I didn’t even get close during my diet (which just recently ended) but it sure is a bitch.[/quote]
Thnx man! That’s a lot coming from you, hehe. =)
I’ve given the arms their own day, only the elbows aren’t really collaberating… triceps tendons flaring up…
The numbers aren’t that impressive, lol.
Full squat: 140KG for a few reps
Front squat: 100KG for a few reps
Deadlift: 200KG (haven’t done them in a while)
Barbell rows: 125KG for reps
Shrugs: 150KG for reps
Seated dumbbell press: 44KG for reps
Bench press: 120KG for a few reps.
Getting contest ready will be a hard bitch, lol. I still have loads of fat to shred, so I wanted to start early. I’m planning to do it in two phases. As the looks of it you’ve come pretty far in getting lean and mean. =) I still have long way to go, hehe.
[quote]hlss09 wrote:
Tatsu, you’re big as a mofo. You’re going to be VERY impressive come contest day. I’ve seen you put in some serious work over the short period I’ve been a T man.
That dude you train with looks like a big boy lol. What do you mean when you say he’s philosophical in his approach? (I’m a philosophy student) [/quote]
Haha, thnx man! I really hope so… in that regard I’ve made baby steps in regard of the bigger people here. Training and diet wise I’ve still got a lot to learn.
He sure is, haha. He makes every rep count in quality and makes sure it also does for his trainings partner. He also evaluates his former approaches in training, diet and contest wise. Even a few days before contest preperation he makes time for the newbies. And chooses his words wisely. Someone I can learn a lot from. =)
Those progress pics are some motivating stuff man. Even at your lighter bodyweights, you had some very broad shoulders. Best of luck with the prep. Keep kicking ass, and I’ll be following.
[quote]DoveofWar08 wrote:
Those progress pics are some motivating stuff man. Even at your lighter bodyweights, you had some very broad shoulders. Best of luck with the prep. Keep kicking ass, and I’ll be following.[/quote]
Thanks!
Little late on the update, if people want to follow I should update, lol. The prep is coming along, only I won’t be doing the competition end this year. At best it will be in the spring next year, it also depends on my study. It will be the last year of physiotherapy, I’ll be doing my minor these next 6 months and extra credits.
One things I’ve learned these past years, don’t get used to mediocrity. I’m a bit of a late bloomer, but still not too old to learn, hehe.
But… it’s time for update pics.
From the 10th of June:
Stats: ~95KG, bodyfat around 19,9%
Waist line: 94cm
Didn’t drop a lot of weight this last month, weighing 87KG… put on a little lbm overall and shredded some more fat. Been incorperating mountain dog concepts, and I really like the results.
Study wise I’m pretty busy with my minor Science Research and doing an extra activity called turning innovation into business. Really cool for extra adds in my social netwerk for and more knowledge for my own future business plans.
Well, in short… the contest ambition got shot down due to money issues. I need to cough up more dough for my education, only one internship left. And due to study and my last internship I couldn’t eat properly, so the training was also non-existent. If I can’t eat properly then I also don’t want to train, I want to train to progress… not to maintain in combination of not eating or regressing.
At the beginning of this year I switched to Doggcrapp, had a few stints with DC back in 2009 and I liked it.
I ended my training somewhere mid April, my last pics from that time:
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[photo]37321[/photo]
Pics from last week:
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Weight on an empty stomach is 90,2KG, and thank god for muscle memory.
First my Doggcrapp training program, it consists of 2-way split, 3 day a week, where you rotate the exercises and train every muscle group 3 times in 2 weeks.
You’ve got an A day which consists of the following:
Chest exercise
Chest stretch
Shoulder exercise
Shoulder stretch
Triceps exercise
Triceps stretch
Back width exercise
Back thickness exercise
Back stretch
The B day consists of the following:
Biceps exercise
Forearm exercise
Biceps/forearm stretch
Calf exercise with stretch every rep
Hamstring exercise
Hamstring stretch
Quadriceps exercise
Quadriceps stretch
